Recently, interval training has become a hot topic among fitness enthusiasts. If you’re curious about what it is and why it should be a part of your exercise routine, here’s a breakdown. Interval training can be the key to enhancing your fitness level, burning additional calories, increasing your speed, boosting strength, and more.
What is Interval Training?
Interval training is a form of exercise that alternates between short bursts of intense activity and periods of rest or lower intensity. For example, you might walk for 5 minutes at a pace of 3.5 MPH, then increase your speed to 4.2 MPH for 1 minute, and repeat this pattern several times.
Many people traditionally engage in continuous training, where the exercise intensity remains constant, like walking at a steady pace with no incline. While this form of training is beneficial and shouldn’t be overlooked, incorporating interval training can bring significant advantages.
Why Include Interval Training?
There are numerous reasons to include interval training in your fitness plan:
- It enhances cardiovascular health and aerobic capacity.
- It helps in breaking plateaus in weight loss or fitness levels.
- It can make your workouts more varied and interesting, potentially increasing your exercise tolerance and duration.
- It’s effective for everyone from beginners to seasoned athletes.
There are generally two types of interval training:
- Fitness Interval Training: This is ideal for beginners and intermediate exercisers. It involves alternating between moderate and slightly more intense phases, typically lasting 2-5 minutes each.
- Performance Interval Training: This is suited for more advanced athletes and includes very high-intensity periods close to or at maximum effort, followed by rest periods of similar duration.
Getting Started with Interval Training
Starting interval training is straightforward:
- Pick an activity like walking, jogging, swimming, or cycling.
- Determine a moderate intensity level, usually between 50-65% of your target heart rate, as your lower intensity phase.
- Increase the intensity to a level where you feel you are exerting yourself significantly but not exceeding 85% of your heart rate max. If heart rate monitoring isn’t available, use the Rate of Perceived Exertion (RPE) scale where 1 is very light, and 10 is maximum effort.
You can structure your intervals systematically (e.g., 2 minutes at lower intensity followed by 1 minute at higher intensity) or adjust as you go based on how you feel.
Benefits Beyond the Basics
Interval training isn’t just about improving physical fitness; it also makes exercising more engaging and less monotonous. This approach can be particularly beneficial when you are starting a new exercise, like jogging. Starting with intervals of walking and jogging can make the transition smoother and more enjoyable, likely keeping you motivated and committed to your goals.
Now that you understand the benefits and basic methods of interval training, why not integrate it into your routine? It’s not only a way to improve health and fitness but also a fantastic strategy to refresh a stagnant workout regimen and enjoy quicker improvements. Try incorporating interval training and discover how it can transform your exercise experience and performance.
