| Its nothing new, but interval training is an often | | | | intensity, and shorter recovery periods. |
| overlooked way of maximizing the effectiveness of | | | | High Intensity Interval Training is a great way of |
| your work out. By mixing bouts of high intensity cardio, | | | | shaking up your exercise routine. We all hit plateaus in |
| with low intensity recovery periods, you work both the | | | | our training regime, where we feel that we are no |
| anaerobic and aerobic systems at the same time. This | | | | longer progressing. Interval training tests your body in |
| allows the body to benefit from both aspects of | | | | different ways, and can be the perfect method of |
| training simultaneously, burning fat and building muscle. | | | | overcoming such plateaus. Additionally, due to the |
| What exercises you perform are up to you, but the | | | | mixing up of exercise intensities, your regime can |
| general pattern is as follows. For example, if on a | | | | become less monotonous, and lets face it, we all get |
| treadmill, start slow. Walk or jog lightly until your body | | | | bored of the gym sometimes. More importantly, its a |
| has warmed up, and your heart rate gradually | | | | great way of using your time effectively, as its a |
| increases. Next comes the high intensity. Break into a | | | | proven fat buster and muscle builder. We are all |
| sprint or fast jog (depending on your ability), and you | | | | conscious of having less time to spend on activities |
| begin to feel the burn. You will not be able to maintain | | | | outside of work, so if you make the effort to exercise, |
| such a level of intensity for too long. | | | | make sure its as worthwhile as possible. |
| When you have exhausted your muscles, decrease | | | | However, due to the high intensity of these workouts, it |
| intensity to a level you feel comfortable maintaining. | | | | is of utmost importance to allow the body to recover |
| However, be careful not to allow the intensity dip too | | | | between sessions of interval training. It is |
| low, or you lose aerobic effectiveness. Your heart rate | | | | recommended that you do not perform interval training |
| should lower, and the burn gradually disappear. | | | | on consecutive days. In fact, when introducing interval |
| Congratulations, you have completed one cycle of | | | | training into your regime, you might be wise to start |
| interval training! | | | | slowly, perhaps once a week initially, before increasing |
| Initially, you can expect the periods of recovery to be | | | | to maximum three times a week. Used as part of your |
| longer than the high intensity activity. As your fitness | | | | regular regime, twice weekly should be sufficient to |
| levels increase, and your body adapts to interval | | | | allow you to see results. |
| training, gradually spend longer at a high level of | | | | |