Interval Training Involves a Mix of Regular Paced Activity with short Bouts of Higher Intensity Effort.

Pire Says that intervals are effective because the increased oxygen consumption during the workout raises the body’s metabolism for up to 24 hours following your workout-much longer than if you exercise at a moderate,steady rate.”Research shows that the increase in calorie burn isn’t huge,but if you exercise three times a week,over just a month it can add up to hundreds of additional calories burned.”

So how do you get started? If you haven’t exercised in a while,get an okay from your physician before trying intervals or any other type of exercise.And once you start,give your body a day’s rest between sessions so it has a chance to recover. “You’ll be building more muscle with this type of training.” Says Pire,”and your muscles will need a chance to rebuild.”

Despite all the talk about intensity,you’ll want to ease into this workout.If you’re a walker,don’t add running when you begin intervals,says Pire. Going from a steady walk to a brisk on for the first few weeks makes the most sense.What you’re aiming for. he says,is to have small doses of hard work followed by active rest–you keep moving,but at a pace that’s slow enough to let your muscles and lungs recover.

“For walkers or joggers,I like sticking to a 30-minute session,”says Pire,”and breaking it up into five six-minute segments.” After a warm-up,walk or jog for five and a half minutes,then do a 30-second fast-paced segment.

The difference those sprints make will become clear quckly: Walking for a half an hour burns about 112 calories. Add 30-seconds interval of hard work,and you’ll burn 165 calories during the same amount of time. And it gets better,says Pire,”After you adjust to the new workout,you can start lengthening your intense intervals,”For example,after two weeks,try doing five minutes at a normal pace and one minute of high-intensity. In another two weeks,go up to a minute and a half of high-intesity and four and a half minutes of regular pace.
Eventually you can reach a ratio of three-minute intervals to three minutes of active rest. You’ll still be working out for 30 minutes,but you’ll dramatically increase your calorie burn and your fitness.
“Intervals are really the best and most efficient tool you can use to push your results.” Pire Says.

SWIMMING INTERVAL WORKOUT

Start

0-10 minutes
Warm up with some relaxed swimming using a few different strokes,such freestyle,breast and back.Build your speed slightly at the end of the workout.

10-17 minutes
Grab a kickboard or just extend your arms with your face down in the water and breathe as you would during freestyle.

17-15 minutes
Do a sprint set by swimming one or two lengths of the pool as fast as you can and then resting for 20 seconds before repeating.

25-39 minutes
Time for your cooldown: Swim a few lengths at about 60 percent effort.Do the last few lengths with a relaxing breaststroke or backstroke.

RUNNING INTERVAL WORKOUT

Start 

0-5 minutes
Warm up by walking at a moderate pace for a minute,then begin a slow jog as your leg muscles loosen up.

5-9 minutes 
Maintain a moderate pace as your legs and upper body continue to warm up.

9-12 minutes 
Sprint all-out for 20 seconds followed by 40 seconds of active rest running(or walking,depending on how you feel).

12-15 minutes 
Jog at a moderate pace.

15-18 minutes
Sprint for 30 seconds followed by 30 seconds of active-rest jogging or walking.

18-21 minutes
Jog at an easy pace.

21-26 minutes
Stop and go jumping jacks or burpees for 20 seconds.(For burpees,sink into a squat,place your hands on the ground,extend one leg back and then the other for a plank. Reverse untill your’re standing.then repeat.)Alternate with 40 seconds of active-rest jogging.

26-30 minutes 
Gradually tape you pace from moderate to a cooldown pace.

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