SPICE UP YOUR WORKOUTS WITH INTERVAL TRAINING
I love Interval Training. As a NYC personal trainer where time is always an issue and then some, it’s the best way to get busy clients the results they need in the least amount of time. So, you may be wondering what it is and, more why you should try it in your fitness workouts. Interval training burns more calories, increases speed, improves power and everyone can do it.
Interval Training is short, high-intensity exercise periods alternated with periods of rest. Higher and lower intensity periods are repeated several times to form a complete workout . Here’s a basic example: do 20 pushups, then walk or run for 3 minutes at 5.2 MPH and then repeat this sequence several times. (ha! yes, the walk/run is active-rest!)
(jumpropes are GREAT for interval training!)
This training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.The Fitness training method utilizes periodic increases in intensity. The higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85.0 per cent heart rate reserve).
The Performance training technique involves periods of near maximal or even maximal intensity (e.g. greater than 85 per cent heart rate reserve even reaching 100 per cent). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.
Don’t let the two types of training and their ranges confuse you. Since the majority of exercisers fall into either the beginner or intermediate category, we’ll focus on getting started with those techniques.
To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65 per cent target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85 per cent target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.
(exercise
bands are easy to add to your workout)
Interval Training workouts often are more enjoyable, go by quicker, and results come faster. But, in the end it’s worth it. Thousands of New Yorkers swear by it - and if anyone knows how to squeeze the most out of a couple of minutes, it’s a New Yorker, you can trust me on that! ;)
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