6: Boost Your Exercise Routine with Interval Training

You've been following your exercise routine for a while now, and you're starting to see some progress. But, as you look around the gym, you notice that some people seem to have a secret formula for getting fitter faster. What's their secret? The answer might be interval training.

In this blog post, we'll explore the benefits of interval training, how to incorporate it into your workout routine, and a challenge to help you take your fitness to the next level. Let's dive in!

What is Interval Training? Interval training is a type of exercise that involves alternating between periods of high-intensity exercise and periods of low-intensity recovery or rest. This method helps you burn more calories, improve your cardiovascular fitness, and increase your overall exercise capacity in a shorter amount of time compared to steady-state workouts.

Benefits of Interval Training:

1. Efficient workouts: Interval training allows you to get more done in less time. By combining high-intensity bursts with recovery periods, you can achieve similar or even better results compared to longer, moderate-intensity workouts.

2. Increased calorie burn: The combination of high-intensity and low-intensity periods keeps your heart rate elevated, which helps you burn more calories during and after your workout.

3. Improved cardiovascular fitness: Interval training pushes your heart and lungs to work harder, helping you improve your aerobic and anaerobic fitness levels.

4. Enhanced endurance: Over time, interval training helps your body adapt to working at higher intensities, which can lead to improved endurance and performance.

5. Reduced boredom: Mixing up your workout with intervals can help keep things fresh and exciting, making it more likely that you'll stick with your exercise routine.

Incorporating Interval Training into Your Workout:

You can apply interval training to various forms of exercise, such as running, cycling, swimming, or even strength training. Here's a simple way to start:

1. Choose your activity: Pick an exercise that you enjoy and are familiar with, such as running, swimming, cycling, climbing stairs, jump rope, push ups, squats, or burpees.

2. Warm-up: Begin with a 5-10 minute warm-up to prepare your body for the workout ( i.e. marching in place).

3. High-intensity interval: Perform your chosen activity at a high intensity for 30 seconds to 2 minutes. You should be working at an effort level where it's difficult to talk.

4. Recovery interval: Reduce your intensity and perform the activity at a comfortable pace for 1-3 minutes, allowing your body to recover.

5. Repeat: Continue alternating between high-intensity and recovery intervals for the desired number of sets (typically 4-8).

6. Cool down: Finish your workout with a 5-10 minute cool-down, gradually bringing your heart rate back to its resting state ( i.e. slow walking or deep breathing)

The Challenge:

Now that you understand the advantages of interval training and how to incorporate it into your exercise regime, set yourself a challenge! Over the next two weeks, replace one of your steady-state workouts with interval training session and monitor your progress - you may be amazed at just how quickly your fitness level increases!

Interval training is an efficient and effective way to up your exercise regime. By incorporating high-intensity intervals into your workouts, interval training will provide benefits such as improved cardiovascular fitness, increased calorie burn and enhanced endurance. Give it a try now and watch your fitness soar to new heights!