Add Interval Training to Your Routine

5 Aug

How would you like to cut your cardio training time in half, yet actually yield better fitness results?  (I think that’s referred to as, “having your cake and eating it, too!”)  Here’s how – and why – adding interval training to your cardio routine can be an efficient and effective approach for you.

You’ve probably heard of High Intensity Interval Training (HIIT).  This type of training involves alternating high- and low-intensity exercise over a pre-determined period of time.  I like a ratio of 1:3, high-intensity to low-intensity.  The beauty of HIIT is that it doesn’t matter how you get your cardio.  This approach applies to walking, running, biking (stationary or otherwise), treadmill, elliptical, etc.  The next time you do your cardio training, instead of 20-30 minutes at a slow, steady pace, try this:

For your first session, plan for 10 minutes of training, not counting your warm-up (about 2 minutes, at a light-to-moderate pace).  Trust me, this will be more challenging than you think, and you can always add intervals, as you are able.

  • After your warm-up, divide 10 minutes into five (5), two-minute intervals.
  • For the first interval, go as hard as you can (keep as aggressive a pace as you can manage) for 30 seconds.
  • For the next 90 seconds, maintain a moderate, steady pace.  (but don’t stop!)  This is your active recovery phase.  You’ve completed one (1) interval.
  • Repeat, immediately, four (4) more times.

HIIT is effective because, physiologically, short bursts of vigorous exercise (exertion) help to get fat out of “storage” and into the bloodstream, where it can be used as energy.  Additionally, the body’s energy system that fuels low-intensity, cardiovascular exercise (the slow, steady pace I referred to, earlier) works at the expense of the energy system that fuels Strength training.  High-intensity cardio won’t compromise your Strength training (muscle-building) results, and it will help to accelerate your fat loss.

Challenge yourself!  Give Interval Training a try!

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

3 Responses to “Add Interval Training to Your Routine”

Trackbacks/Pingbacks

  1. The Effect of Heat Stress on Sprint and Jump Performance | Athletic Performance Training Center - March 25, 2013

    […] When it comes to conditioning, your training should mimic/reflect the demands of your sport.  This applies to intensity, duration, and movement patterns.  For most athletes, high-intensity interval training  (HIIT) should be a component of any off-season strength and conditioning program.  This type of training involves alternating high- and low-intensity exercise over a pre-determined period of time.  For more detailed information, please refer to my previous blog post, Add Interval Training to Your Routine. […]

  2. Get Functionally Fit in 2015 | Athletic Performance Training Center - December 29, 2014

    […] going to do cardio, get away from the traditional slow, steady paced jog.  Incorporate high-intensity interval training into your routine.  Add exercises and drills that require backpedaling, lateral shuffling, […]

  3. The Effect of Heat Stress on Sprint and Jump Performance | Athletic Performance Training Center - April 18, 2016

    […] When it comes to conditioning, your training should mimic/reflect the demands of your sport.  This applies to intensity, duration, and movement patterns.  For most athletes, high-intensity interval training  (HIIT) should be a component of any off-season strength and conditioning program.  This type of training involves alternating high- and low-intensity exercise over a pre-determined period of time.  For more detailed information, please refer to my previous blog post, Add Interval Training to Your Routine. […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: