Interval Training Involves Bursts Of High-intensity Activity

Interval training is a physical training that involves bursts of high intensity exertion with periods of active rest.  The term interval training refers to any cardiovascular workout such as running, rowing, cycling, aerobics, and more, performed with alternating periods of work and rest. These types of exercise routines help the body to reach near maximum exertion for designated intervals followed by periods of active rest.

Interval training is also practiced by long distance runners, sprinters, and many athletes. Interval training can be applied to your weight training program in cardiovascular buildup. This type of exercise involves jogging, walking, and exercising for a set period of time, during which the intensity of power and effort is exerted. This exertion of intensity is then followed by an interval of rest. For example, sprinting with full speed and complete physical exertion and then walking at a restful pace for designated time or until your heart rate returns to 110 or 120 before bursting back into a sprint again.

The method of high intensity interval training is very effective in weight loss and may be superior to regular low intensity cardio training.

Here are some examples of interval training exercises: 3 to 5 minutes of warm-up followed by a light jog, which gradually increases at the end of the warm-up. This is followed by a one minute moderate to high intensity run, which is followed by a low intensity one minute run. This interval training would then be completed within 3 to 5 minute cool down including a light jog which will be gradually decreased in intensity by the end of the cool down.

Another very popular method of interval training is the pyramid. The pyramid starts with a 3 to 5 minute warm-up followed by a 30 second high-intensity workout and a one minute low intensity than a 45 second high-intensity followed by a one minute low intensity; this will progress to 60 seconds and then a 90 seconds high-intensity workout followed by a one minute low intensity. After hitting the 90 second high-intensity workout and doing the one minute low intensity begin progressing downwards; next to 60 seconds high-intensity followed by the one minute low intensity than 45 seconds, then 30 seconds, and lastly a 3 to 5 minute cool down should be completed. See table 1 for more interval training protocols.

Table 1  Interval Training Protocols

Intervals     Reps         Duration    Work/rest ratio*    Max speed (%)          Max heart rate (%)

Long                4-6           2-5 min             1:1                                 70-80                          85-90

Medium         8-12         60-90 s              1:2                                 80-90                           95

Short              15-20      30-60 s               1:3                                 95                                 100

Sprint              25+         10-30 s               1:3                                100                               100

*1:1 means the rest lasts as long as the work interval.  1:3 means the rest is 3 times as long as the work interval.

Due to the intense nature of interval training and to avoid overtraining you should make sure you’re eating healthy and getting proper rest and recovery. Interval training is an excellent way to get ripped and get the most out of your workout schedule.

There are many different types of interval training available so find a program that works for you and enjoy the results.