Feb 12 2008
Interval Training Is For Everyone!
Author: Kathy Ekdahl, CSCS, ACE Certified Personal Trainer
Personal Best Personal Training
Looking for a fun effective way to enhance your workout? Interval training may just be the way. Interval training is defined as alternating bouts of work and rest. Unlike a sustained bout of cardiovascular exercise where the participant deliberately maintains a steady pace, intervals are about working at high intensity for short periods of time. Alternating very hard work and rest periods will expend significant calories while also increasing your cardiovascular work capacity, and the workout is doable because of the mandated rest period.
There are various types of intervals some of which use time as the determining factor, for example: work 1 minute, rest one minute, or work 2 minutes, rest one minute. You can also use a heart rate monitor to assist in knowing how much work is enough, and when to rest. If you are familiar with using a heart rate monitor, you can determine a desired exercise heart rate (usually 85% of max), and then try and achieve that heart rate during the work interval, without time dependency. If it takes you one minute to achieve the desired heart rate, that’s fine! If it takes two minutes, that’s fine too- it just means you are fitter. The rest period is merely as long as it takes to get your heart rate below 60% of your training zone max. Of course, these heart rate numbers and percentages are approximate, as very few people have exercise heart rates that actually concur with predicted values. Intervals that use heart rate monitoring as the interval parameter are tough, but the percentages can be accommodated to any fitness level. I also do an interval workout that alternates intense cardio activity with strength training exercises. The “rest” is the strength work- not a true rest, but a lot easier than intense cardio!
If you are new to interval training, please contact a certified fitness professional to help you create a safe and effective program. Intervals are fun and challenging, but you will need advice on how to proceed.
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