The numerous benefits of interval training are becoming increasingly well known to fitness enthusiasts, making interval training one of the most popular ways to increase calorie burn and cut down on workout time while boosting the efficiency and effectiveness of the workout. There is a huge amount of information on interval training available to beginners, but it often contains contradictory suggestions about the best way to maximize the effectiveness of the workout. Recommendations typically vary the most on how long each interval should be, how many intervals are ideal, and the intensity at which each interval should be performed. The following tips will help you decide the best way to use interval training to meet your goals.
Types of Interval Training
One thing on which most fitness professionals agree is that interval training can be done with virtually any type of exercise. Running is one of the more common exercises, but swimmers, bicyclers, and even weightlifters can all use interval training as well. Some people enjoy working out inside their homes, in which case it may be helpful to learn exercises such as squat jumps and burpees or purchase a jump rope for convenient indoor training. Of course, you can always switch up your workouts and do several different types of exercises so that your training does not become boring.
The biggest factor that should help you decide how long your intervals should be is your specific goal. Many people begin with longer intervals, such as two minutes of running and one minute of walking, or five minutes of pedaling a stationary bike with high resistance and three minutes of pedaling at a low resistance. You can use long intervals like these to help you build endurance gradually and work up to increasing the length of the work intervals while decreasing the time spent recovering. Those who want to build speed and explosive power often stick to shorter bursts, typically less than a minute, although this can vary from person to person. These bursts, because they are shorter, should be done at a higher intensity that cannot be maintained for much longer than the duration of each interval.
The resting period can also vary, but it is generally best when it is equal to or shorter than the period of work. While resting, you can jog at a slow pace, walk, or even just stand and recover before the next interval begins.
Take it To the Max With High-Intensity Interval Training
High-intensity interval training (HIIT) is a more intense, advanced version of regular interval training. Frequently used by athletes to improve performance, HIIT is also a very valuable tool for individuals who are trying to burn fat while maintaining or even building muscle mass. As the name suggests, high-intensity intervals should be done at maximum or near-maximum effort. This causes the muscular and cardiovascular systems to be tremendously taxed, forcing the body to become adjusted to a whole new level of physical demands and leading to dramatic improvements with consistent training.
Because maximum effort is used for every interval, each interval of HIIT should be kept relatively short. It is not reasonable, for example, to attempt several two-minute intervals at an all-out sprint. You will also need to keep your recovery periods fairly short to keep the workout at a very high intensity. A good rule of thumb is to aim for a 2:1 ratio of time spent doing work intervals to time spent recovering. For example, if you sprint for 30 seconds, aim for a recovery period of 15 seconds. Most people just starting out with HIIT, however, will not be able to keep resting periods this short and still be adequately recovered in time for the next interval. It might be more reasonable to begin by sprinting for 30 seconds and then walking for 30 or even 45 seconds, slowly decreasing the duration of the resting period over time.
Keep in mind that most HIIT sessions cannot be reasonably continued for more than ten to 15 intervals at a time if the intervals are truly done at maximum or near-maximum effort. This can result in a very short workout time when you consider that HIIT intervals tend to be short. Tabata training, for example, is a very advanced type of HIIT that combines eight 20-second intervals of extremely intense exercise with ten-second resting periods, for a total workout time of only four minutes, not including the warm up or cool down.
Interval training can be a very useful tool for improving athletic performance and promoting weight loss, but it should not be done too frequently. Take care not to perform HIIT more than twice or three times a week, especially when first starting out, to avoid over-training or becoming injured. If you are very out of shape or have any health conditions that may be exacerbated by performing intense exercise, talk to your doctor before attempting interval training.
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