Interval Training
Challenge:
Incorporate Intervals into your workouts this week. (your whole workout does not need to be an interval workout)
Each day you incorporate intervals you earn 7 points for a total of 35 points.
What are Intervals?
Intervals are when you vary the intensity of the activities you are doing in your workout in intervals. For example, near my home there is a long road with many power poles. One way I like to incorporate intervals into my workout is to increase my speed between poles. I walk to the first pole, and then jog or increase my speed until I reach the next pole, then I go back to walking until the next pole. The pattern continues until I've completed my intervals. If you wanted to pick up the intensity, you could run hard for one length of the interval instead of jogging, or you could jog for two lengths of the interval and walk one. You can use the same technique for riding bikes, climbing stairs, lifting weights, etc. For beginners it is best to start with less intense intervals.
You can do an internet search for interval workouts and find all sorts of ideas for all levels, beginners to advanced. The important thing is to vary the intensity of your workout in intervals. Medical News Today shared the following formula for a 25 minute interval workout:
Incorporate Intervals into your workouts this week. (your whole workout does not need to be an interval workout)
Each day you incorporate intervals you earn 7 points for a total of 35 points.
What are Intervals?
Intervals are when you vary the intensity of the activities you are doing in your workout in intervals. For example, near my home there is a long road with many power poles. One way I like to incorporate intervals into my workout is to increase my speed between poles. I walk to the first pole, and then jog or increase my speed until I reach the next pole, then I go back to walking until the next pole. The pattern continues until I've completed my intervals. If you wanted to pick up the intensity, you could run hard for one length of the interval instead of jogging, or you could jog for two lengths of the interval and walk one. You can use the same technique for riding bikes, climbing stairs, lifting weights, etc. For beginners it is best to start with less intense intervals.
You can do an internet search for interval workouts and find all sorts of ideas for all levels, beginners to advanced. The important thing is to vary the intensity of your workout in intervals. Medical News Today shared the following formula for a 25 minute interval workout:
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"Intense" exercise will look different for people based on their activity level. For one person running at a 3 on the treadmill would be considered intense while for others a 3 on the treadmill is their warm-up speed. You decide what intense is for you. But don't hurt yourself trying to push yourself too hard. If it becomes too hard, stop. Consult your doctor if you're nervous.
During the rest periods you can either stop exercising or switch to a gentle exercise, such as walking.
Benefits of Intervals
Medical News Today published an article in 2020 called "What are the benefits of High Intensity Interval Training (HITT)?" In the article it sites research studies that showed the following benefits for doing interval training:
1. Reducing Body Fat
2. Improving Cardiovascular and Metabolic Health
3. Improving Mental Health
4. It's time efficient
During the rest periods you can either stop exercising or switch to a gentle exercise, such as walking.
Benefits of Intervals
Medical News Today published an article in 2020 called "What are the benefits of High Intensity Interval Training (HITT)?" In the article it sites research studies that showed the following benefits for doing interval training:
1. Reducing Body Fat
2. Improving Cardiovascular and Metabolic Health
3. Improving Mental Health
4. It's time efficient