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High Interval Training Workouts for Better Results

By HERWriter
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Fitness related image Photo: Getty Images

“The elliptical again!” That statement is one that I’ve recited in my head so many times, but as a trainer, I know that the elliptical can be exciting and have so many different personalities. There are also so many different breeds of elliptical trainers. You can use one with arms or without. You can even use one with a ramp or incline. I am using the elliptical as an example on how you should change up your workout ever so often to keep your level of motivation at a high.
One of the ways that I like to train on the elliptical is by doing interval training. This is almost a necessity for me to fit in my workout between clients and meetings. Interval training can literally cut your workout time in half. You workout at a much higher intensity but you will definitely see and feel a difference.

Research shows that interval training helps get rid of lactic acid quicker and builds up your endurance. Lactic acid is that burning you feel usually in the first 10 to 20 minutes of your workout. It is a byproduct of exercise. By building endurance, you’re also working towards better results and conditioning.

This level of high intensity will really drive you toward achievement in a mind body sense. It is almost like you have a specific course which coincides with your mission to get fit. Trust me, you’ll be dripping with sweat, but that sense of accomplishment is oh so sweet!

To give you an example of how interval training works, kick up the pace for 60 seconds in sprint mode, then bring it down to a moderate level for another two minutes. You should then kick it up again for another 60 seconds, followed by another series of moderate exercise. Repeat this cycle for 20 minutes. Be sure to start with a warm-up and cool-down as well.

Interval training not only contributes to better results, it is also more efficient. You won’t be able to sustain that level of intensity endurance-wise for the same amount of time. Therefore, on interval training days you’re saving yourself approximately 20-30 minutes! By saving the time however, you’re not short changing yourself.

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EmpowHER Guest

I like interval training as it lets gives me a good workout without having to run for miles and miles on my ageing knees.
I sometimes feel a bit of plonker when I do this in the park so I try to find a quiet area. Running like this up and down a hill can increase the intensity, just as long as you are careful not to stress your knees too much on the way down.

I built an iPhone app around interval training that uses slow and fast music to help with the high intensity and low intensity phases. It’s called ‘Music Interval Training Tool’ (http://itunes.apple.com/gb/app/music-interval-training-tool/id384642645?mt=8) Other good interval training apps are available.

September 4, 2010 - 9:25am
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.



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