Secrets of interval training

Author unknown.
2013-10-11

Visiting a fitness center, regular jogs, and consistent home workouts over time bring visible improvements, especially if the primary goal was weight loss. However, eventually, weight loss may plateau. You can increase your jogging time, buy heavier dumbbells, and meticulously count calories – yet the weight may remain stuck. This is known as the so-called plateau effect, which is a natural response to stress when dietary restrictions and monotonous workouts prompt the body to conserve energy.

Extended cardio workouts strengthen the heart and blood vessels but do not always help burn fat reserves. Long periods of low-intensity aerobics can lead to a decrease in muscle mass while often resulting in skinny legs paired with a round stomach.

An effective way to reduce excess fat and improve physical fitness rapidly is interval training. Its essence lies in alternating periods of high and low activity within a single workout.

A full interval training session lasts for one to one and a half hours; each phase lasts about 10 minutes, while the initial intense period may last only 2 minutes. During the intense phase, your heart rate should stay between 60% and 80% of the maximum allowable (220 minus your age), while this interval drops to 40%-50% during the low-activity phase. You should warm up before training and cool down afterward.

Interval Training at Home

1. The most accessible form of interval training is running, where periods of fast running alternate with jogging. This interval training, called Fartlek (Swedish for "speed play"), involves sprinting at maximum speed for as long as you can, then switching to walking; when you've regained strength, start sprinting again; it's often done by racing or running uphill.

2. An effective interval training method that requires no special equipment is jump rope training. Start with half a minute of jumping followed by half a minute of walking, alternating them for 10 minutes. Gradually increase the jumping time to one minute and extend the total workout time to half an hour.

3. Another effective home workout option is using stairs. Start by going up and down three flights of stairs five times in a row. Then increase the number of flights and ascents-descents so that in a month, your workout lasts half an hour.

Interval Training in the Gym

For interval training in a gym, the most common approach is to alternate strength exercises with cardio workouts on machines (like ellipticals or treadmills). An example sequence of exercises could be as follows:

1. Jog for 5 minutes on the treadmill at a low intensity.

2. Do 20 dumbbell squats, followed by 3 minutes of easy jogging.

3. Complete 20 push-ups, then jog for 5 minutes at a steady pace.

4. Perform 20 repetitions of any core exercise, such as leg raises in support, leg raises while hanging, or crunches on an incline bench.

5. Jog for 4 minutes, alternating between fast and slow paces.

6. 20 push-ups from a bench behind or dips from parallel bars.

7. Do a relaxed jog for 5 minutes.

8. Cool down.

Interval training can be conducted over a few weeks, for example, before competitions or to shed a few pounds. After that, it’s advisable to return to your regular workout routine.