What is interval training and is it right for me

Interval training is any type of exercise that alternates bursts of high end intensity with intervals of average intensity for the entirety of a workout session.  Intervals can also include alternating types of exercise and even types of cardio for more efficiency and less boredom.  This type of exercise can be applied to almost anyone looking to up their efficiency during a workout session.  Intervals can alternate between and cardio and strength training or can alternate sprinting and walking.  There are many ways to incorporate interval training in between these two ideas.  If you think about it, a weekly exercise program is an extended interval program; cardio on Monday, weights on Tuesday, etc…  Newer studies are starting to surface that show that interval sprint training can not only improve long distance running performance, but can reduce actual overall training time.  So you get more with less!

Let’s look at this from the regular exerciser’s perspective.  How can this help?  If you plan on spending 60 minutes at the gym strength training, how much of that time is spent in between sets, waiting to recover for the next set?  If you plan on hitting the treadmill, how long can you run at a high speed without tiring and having to stop?  With interval training, you can combine the two workouts.  So in the same hour you would take to lift weights, you can add 20-30 minutes of cardio as an active recovery.  Lift lighter weights with much less breaks in between sets (30 seconds max) for about 10 minutes.  Then jump on the treadmill and run for 10 minutes.  Repeat this two more times and you have completed 30 minutes of cardio without getting exhausted by going all out for 30 straight minutes and you have also completed 30 minutes of almost non-stop strength training.  This will either give you additional rest days in your workout week, or more time to work towards your goals. 

The following is just a sample cardio/strength interval to follow.  Please make sure you are integrating this into your program so that it fits your goals.  If you would like help designing your own personalized interval training program, contact us via e-mail or phone, and I will be happy to help.

  • 5 minute warm up on treadmill
  • 10 minutes of strength training (Sets of 15 reps each) (Each set below should be followed by 30 second rest)
    • Front Raises followed by Biceps Curls.  Repeat.
    • Push Ups followed by Triceps Dips.  Repeat.
    • Back Rows followed by Triceps Push Downs.  Repeat.
    • Chest Flyes followed by Side Raises.  Repeat.
  • 10 minutes of cardio on treadmill.
    • 30 seconds at a fast jog.  90 seconds at an intermediate walk.  Repeat 5 times.
  • 10 minutes of strength training.
    • Squats followed by Hamstring Curls.  Repeat.
    • Alternating Lunges followed by Plank for 30 seconds.  Repeat.
    • Leg Press followed by Calf Raises.  Repeat.
    • Leg Extensions followed by Abdominal Crunches.  Repeat.
  • 10 minutes on treadmill.
    • 30 seconds at a steep incline, moderate walk pace, followed by 90 seconds of level incline at a moderate walk pace.  Repeat 5 times.
  • 5 minute cool down on treadmill followed by stretching.
November 1, 2009 | Filed Under Health Tips 

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    January 2012

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