The term "interval training" refers to a system of cardiovascular exercise that alternates timed periods of high-intensity work with lower-intensity rest periods. Interval training is a challenging workout that gets your heart pumping hard and boosts your metabolism into overdrive. Your body burns high amounts of stored fat not only during the interval training workout, but for hours afterwards.
Instructions
Pre-Programmed Interval Training
1. Select a cross-trainer, elliptical trainer, stair mill or stationary bicycle as your training equipment. Varying your choice of cardiovascular equipment from week to week utilizes different muscles and helps prevent overtraining.
2. Select the pre-programmed "interval training" or "speed training" program for 15 minutes. The machine will take you through a light-intensity warmup that lasts about 5 minutes.
3. Move at a faster pace for the timed-interval program, which will generally last 15 to 30 seconds. At the conclusion of the speed interval, the pace will slow for a period of time (your "rest" period) before picking up again.
4. Alternate periods of high-intensity speed work with lower-intensity rest periods for the full 15 minute program. A brief cool-down of 3-5 minutes that allows your heart rate to return to normal will complete the interval-training workout.
Manual Interval Training
5. You can also perform an interval workout without pre-programmed software on a stationary bicycle, jogging or jumping rope. Begin by warming up for 5 minutes by walking, running in place or jogging lightly. Stretch tight, sore muscles gently.
6. Marking the start time with the second hand on your watch, perform your high-intensity "interval" for 15-30 seconds. Work at an intensity of about 7 or 8 on a scale of 1 to 10 (with 10 being maximum speed, as if you were running for your life). If using a machine, set the program on "manual."
7. Slow down your work speed to a level 3 on a scale of 1 to 10 for 60 seconds. If bicycling, go more slowly; if jogging or jumping rope, you should walk around and allow your heart rate to gently decrease.
8. Alternate 15- to 30-second high-intensity speed intervals with 60-second lower-intensity active rest periods for the full 15-minute program. Walk at the completion of your workout to allow your heart rate to return to normal.
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