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Interval Training Guide & Workouts

Health And Fitness : Exercise Guide

Interval training is the new trend. It is a way in which you can get fit quick, designed for all levels of fitness, all the celebrities are using interval training to lose weight. So what is interval training and how can you use it in your workouts to lose weight and get fit?

Here is a guide to what interval training is and how to do it.


Interval training is where a workout includes alternating periods of high intensity effort with periods of low intensity effort. This stop and start pattern trains your body to recover quicker and over time will increase your ability to train longer.


Benefits include a lower risk of chronic diseases such as heart disease, diabetes, strokes and cancers.



Running

Some people are not very good at running or they find that they get bored doing it for long periods at a time . Using interval training during running can help combat this and may actually be better for you. Learning to run for faster and longer is a gradual process. Interval training allows your muscles to work more efficiently and at higher speeds. It will make it easier to progress.

Here is a plan that you can use for Running and Interval training:

Warm up for 5-10 minutes by walking at a steady pace uphill slightly.
Add a few 20 second bursts of jogging.
Then on follow this plan:
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

Then cool down for five minutes.


Rowing

Just like running, rowing can get boring over long periods and you may not be able to progress by staying at just one pace. Here is a plan you can use for Rowing and Interval Training:

1 min High Intensity Row
1 min Low Intensity slow row and
Repeat this 5 times

Or

1 min High Intensity Row
1 min Low Intensity slow row
2 min High Intensity Row
1 min Low Intensity slow row
3 min High Intensity Row
1 min Low Intensity slow row
4 min High Intensity Row
1 min Low Intensity slow row
3 min High Intensity Row
1 min Low Intensity slow row
2 min High Intensity Row
1 min Low Intensity slow row
1 min High Intensity Row
1 min Low Intensity slow row


Cycling


Here is a plan you can use for Cycling and Interval Training:

1 Min Fast Cycle
1 Min Slow Pedal
Repeat this 5 times

or

1 Min Fast Cycle
1 Min Slow Pedal
2 Min Fast Cycle
1 Min Slow Pedal
1 Min Fast Cycle
1 Min Slow Pedal
2 Min Fast Cycle
1 Min Slow Pedal
1 Min Fast Cycle
1 Min Slow Pedal


By: Jade

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