The Benefits of Interval Training

Making Cardio Interesting

Cardio used to be my least favourite form of exercise because I found it so monotonous!  I would dread starting a run or getting on one of those machines in the gym, knowing that I had to go for forty minutes or so.  Every minute would just drag on… not to mention the inevitable aches and pains from just doing the same thing over and over and over and over (especially if your body mechanics are even a teeny bit off!).

Then I discovered interval training. Interval training is alternating short, intense bursts of exercise with time to recover. The idea is to improve your ability to perform at a more intense level, making your workouts more efficient.  You will improve stamina, your strength and your energy levels without adding extra time.  I started doing intervals when I was training for beach volleyball, but have discovered that everyone can do them, with amazing results.  It’s not just for athletes anymore!

I seriously think doing intervals in my pre-pregnancy life (they’re too intense to do when you’re pregnant, though) helped prepare me mentally for labour … you can handle anything for one minute!! That’s pretty much the mindset I use when I do this type of training.  I know that I only have to push myself hard for a short amount of time, and then I get a break.  Here’s why I like interval training:

• It’s FUN… every workout can be different
• It’s efficient… you get your workout done in a shorter period of time
• It’s versatile… it can work on all three of your energy systems*
• It’s effective…  you’ll burn more calories post-workout than after other types of exercise

Types of Interval Training

Here are a couple of suggestions for Interval training

1. Skipping rope

   Try one of the following

   • 10 x 30 second intervals, (30-60 secs rest in between)
   • 8 x 45 seconds (45-90 secs rest)
   • 5 x 1 minute (1-2 minutes rest)

2. Hills

   Sprint or walk as fast as you can up a hill (or just part of it!), and then walk down.

3. Stairs

   You can get a great workout in the stairs of a multi-storey building.  I like to do it like a pyramid.  You run up one flight as fast as you can, walk down for recovery.  Then run up 2, then 3, then 4, walking down in between.  Then do 3, then 2 and finally 1 and you're finished!

4. Running/Walking

   Try going hard for one block, then recover for the next.

Your work intervals should be at your intensity level 8 -9 (don’t even think of trying to talk, you’re struggling to catch your breath!), and then recover at your level 4-5.  Don’t forget to warm-up for a few minutes before you start the tough stuff to get your muscles moving and your heart rate up a bit.  During the actual interval part, when you add it all up, your total time of hard effort should be about 5-6 minutes.  Make sure to stretch afterwards.  These workouts are meant to be hard, so push yourself!  You’ll be amazed at how quickly time flies when you’re only focused on each minute.

Enjoy the ride
Written by Sarah Straton, Springday Exercise Expert.

*When you exercise, your body will choose to use one of your three energy systems, depending on the intensity and duration.  Interval training can work them all

• Short Anaerobic system: this will kick in for short, intense bursts, up to about 12 seconds. This is where you get your power and speed.  This is your intensity level 10!

•  Longer Anaerobic or Lactate system: This kicks in for longer periods, from 12-60 seconds, but has a byproduct of lactic acid (that burn you feel in your muscles when you’ve been trying to go as hard as you can for a longer time).  When you do intense training at longer intervals you can improve your body’s ability to metabolise lactic acid. This enables you to work at higher intensities without getting the buildup. You work at your intensity level 8 or 9.
  

•  Aerobic system: This system kicks in for longer periods, but you need to be working at lower intensities. If you are working too intensely, lactic acid will build up.  The aerobic system is responsible for your recovery during interval training and can also be trained by steady effort workouts at your intensity level 6 or 7.

Back to Exercise.

Related Content:

• Why Lift Weights? The Benefits of Resistance Training
• Managing the intensity of your exercise

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