The Beginner’s Guide to Interval Training

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Blast Fat With This 30-Minute Interval Workout

It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart rate—and that's a trick anyone can use.



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Increase Your Intensity

Too many runners run easy for every single run – it’s the same pace every day. Not only aren’t you getting as fit as you possibly could, but you’re not burning as many calories. To increase not only the number of calories you burn while running but also the “afterburn” (calories burned after your workout).

One way to increase the intensity of your workouts is by running faster. Try a straight-forward fartlek workout of 6 x 1 minute at your 5k race pace with a 2 minute jog recovery in between each effort.

Running isn’t the only way to increase the intensity of your exercise program, though it is the one most of us enjoy. Lifting heavy weights can give you the intensity you need to jumpstart your metabolism.

 

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Interval Fact

British researchers found that people enjoyed high-intensity interval runs more than consistent “slow-and-steady” jogs at moderate exertion. Even though study participants rated the high-intensity workout as more difficult, they also classified it as more enjoyable.

 

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Robert's Observations

Advice I use myself and tell others: rest period between intervals is just as IMPORTANT, if not more important than the interval.

If you notice your interval times exceeding 15 seconds or your form breaking down, stop the workout. Always finish the workout feeling that you could complete one more interval.

 

It's tough to do, but stop. Walk away. Try again in a week.

Addendum to Newbie: 3 Months

I was reading to my gf the benefits of tempo running (20-25 minutes) versus long distance running (45-60 minutes). She perked up and said that she was up for that. Now, I hadn't meant it for her to try intervals for several more weeks, if not months. But she thinks, and it does seem to track, that she would better benefit from the hyper active workout in short time.

So she's jumping into intervals in June. Or when she is ready.

So hills are great, but for some people intervals are a better answer. I will keep you posted on how this training plan works out.

Hope have a great run!

Ciao from Madrid.

Robert's Observation

The rest period between intervals is just as important, if not more important, than the interval.

 

If you notice your interval times exceeding 15 seconds or your form breaking down, stop the workout. Always finish the workout feeling that you could complete one more interval.

Interval Running and Losing Weight

One of the best ways to lose weight is to run on a daily basis. It requires literally nothing at all. Although each person has a different level of fitness, you can burn hundreds of calories doing a simple run. With nothing more than a good pair of shoes. And a plan.

 

One of the best plans for shedding huge numbers of calories within the shortest time is interval running. Also know as High Intensity Interval training (or HIIT), this type of exercise consists of alternating between high intensity running and low intensity intervals for recovery and rest. I've read a lot on the effectiveness of HIIT for fighting off belly fat and improving speed, stamina and athletic performance.

 

But interval running can prove difficult for the beginner runner. So go for short intervals and be safe.

 

Here is a plan from the internet for an interval running session:

 

Start with a 10-minute slow jog to loosen up your legs and get your body warmed and prepped for the hard intensity ahead.

 

Go for your first interval at no more than 80% of your maximum cardio capacity for 30 seconds. Take a one-minute recovery jog.

 

Go for another round at 80% or more of your max. Jog for recovery.

 

Repeat the cycle 7-8 times.

 

End the workout with a decent cool-down. Jog slowly for 5-minute and gently stretch your body.

 

Of course, the length and intensity of each interval depends largely on your fitness level and training goals.