subject: Learning How To Interval Train Correctly [print this page] Interval training is a relatively new way to get cardiovascular exercise. It involves steady exercise with sudden bursts of high intensity work.
This type of training can be done with any workout, whether you are running, swimming, biking, or even rowing. Once you learn how to do it, you will want to make it a part of all of your exercise routines.
Interval training is most practiced by long-distance runners, but is also frequently used by sprinters and professional athletes to build up their ability to last through games and sporting events. It increases your ability to exercise for long periods of time without tiring.
If you are hoping to boost your cardiovascular system and increase your stamina when running, try alternating jogging at a moderate pace with sudden, extended bursts of high intensity running. Try to make your workout at least thirty minutes long.
Start with a five minute warm-up at an easy pace. Then, run at a moderate speed, where you are able to talk without much difficulty, for one minute.
Next, sprint at a steady but intense pace for one minute. Keep repeating this sequence of high and low intensity about eight times and finish up with a cool down of five minutes.
This type of set up is the standard version of exercising in intervals. After you have been making this standard practice a habit for a while, you can increase the intensity.
Instead of following the system of one minute of moderate to high energy followed by one minute of lower energy, try alternating the times you spend at high intensity. For instance, go in a sequence of thirty seconds, forty-five seconds, sixty seconds, ninety seconds, and then decrease the high intensity time in the opposite way that you increased it.
If you prefer to run outside, you can even pick landmarks or distances, instead of timing yourself. Give yourself to a certain point to run at high intensity, followed by jogging at a lower speed to another point.
If you prefer the stability and atmosphere of training indoors, this type of workout can also be done on a treadmill. Simply use the speed to monitor your intensity throughout your cardio workout.
It is sometimes even easier to perform this type of exercise on a treadmill, because you are able to control the exact speed that you wish for a specific amount of time. This helps you to accurately gauge your speed and back and forth, while making it very simple to time yourself.
If you like to be precise in the distance, speed, and time of your intervals, your best bet is to run indoors on a treadmill. It simplifies this system and keeps you motivated.
While you are interval training for other sports, like swimming or biking, follow this exact pattern. It is extremely simple to apply the basics of this system perfected while running to other forms of cardio.
It is very important to remember your diet when starting a plan and workout system such as this one. Interval training is designed to blast fat and make you stronger, but you can help move the process along by staying away from fatty and unhealthy food.
Eating healthfully and staying strict to a diet of lean proteins, fruits, and vegetables will help make you strong and give you an edge to workout harder. You will also need complex carbohydrates to give you a boost when performing this type of exercise.
With the reduction of fat from the interval exercise, you should also see an increase in muscle. Strength training should also be a part of your day to day activity.
Try to strength train at least three times a week, focusing on different areas of your body, so that you allow recovery and regeneration of your muscles. It may be beneficial to hire a personal trainer or ask for advice on how to optimize the burning of fat from cardio with increasing muscle mass.
Cardiovascular exercise can be performed every day, if you prefer. However, overworking muscles, especially when running, will only make it harder for your body to get stronger.
Interval training is a way to quickly burn fat while also increasing your strength, aerobic stamina, and cardiovascular health. Adapt this system to your preferred type of exercise, and you will quickly see results!
