Interval Training

So as promised I would go more in depth about the 20 fitness tips. The first one was interval training, some of you may be asking what is interval training? By definition interval training is a method of training where you increase and decrease the intensity of your workout between aerobic and anaerobic training. But basically it means that during cardio you increase your speed for a certain amount of time and then slow down for another set period of time, and then you repeat. You can do this over a period of 20 minutes to even 45 minutes.

Although there are many variations of interval training, what I do is the jog and sprint technique. Basically for 'rest intervals' I will jog at a slow pace for maybe 60 seconds and when I get to my 'sprint intervals' I run as fast as my legs can take me for approximately 15-30 seconds. It really depends on my motivation that day.

The intervals are important; because the basis of interval training is to ensure that your sprints are done at an optimal intensity, without sufficient rest, your interval training will resort back to an aerobic type of activity. Which basically means your body will respond to it in the same way as jogging.

Here are few variations of interval training. Remember everyone's body is different so I am sure you can find one that works for both your body and your fitness level. Remember you can always trade out jogging for walking and sprint for your high intensity interval.

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown

In the end interval training has many benefits, it can increase your fitness level, boost your metabolism, and burn off that extra fat. So you can start achieving your fitness goals.