Recent studies have shown that athletes are not the only people who can benefit from interval training, which is a form of exercise that alternates almost all-out effort and rest periods.
Long distance runners and other athletes have used this training to increase endurance and stamina for many years, but it appears that when moderately fit or even sedentary people use interval training they become fit faster and burn more fat than when they use more traditional methods of exercise.
Any fitness program should be well-rounded, mixing cardio workouts with strength training, balance and stretching exercise.
One example of incorporating intervals into your fitness routine would be to make one of your cardio workouts each week an interval training session.
It can be done running, jogging, biking, stair climbing or any other cardio activity.
You should aim for alternating between 3 minutes at 70% of your maximum heart rate (220 beats minus your age) and 4 minute intervals at 90% of your maximum heart rate.
So, a 35 year old would do 3 minutes at 129 beats per minute, then 4 minutes at 166 beats per minute.
To achieve optimal results, you should have 10 minutes of warm up, followed by the alternating intervals, and then a 5 minute cool down period.
Interval training is just one of many ways to keep your workouts varied and interesting and to challenge your body.
As with all fitness activities, if you suffer from any health condition or you haven't worked out in a long time, it is best to consult your doctor before beginning.
Long distance runners and other athletes have used this training to increase endurance and stamina for many years, but it appears that when moderately fit or even sedentary people use interval training they become fit faster and burn more fat than when they use more traditional methods of exercise.
Any fitness program should be well-rounded, mixing cardio workouts with strength training, balance and stretching exercise.
One example of incorporating intervals into your fitness routine would be to make one of your cardio workouts each week an interval training session.
It can be done running, jogging, biking, stair climbing or any other cardio activity.
You should aim for alternating between 3 minutes at 70% of your maximum heart rate (220 beats minus your age) and 4 minute intervals at 90% of your maximum heart rate.
So, a 35 year old would do 3 minutes at 129 beats per minute, then 4 minutes at 166 beats per minute.
To achieve optimal results, you should have 10 minutes of warm up, followed by the alternating intervals, and then a 5 minute cool down period.
Interval training is just one of many ways to keep your workouts varied and interesting and to challenge your body.
As with all fitness activities, if you suffer from any health condition or you haven't worked out in a long time, it is best to consult your doctor before beginning.
SHARE
