Interval Training Workouts Available For You

July 16, 2012 0 Comments

By Javier Snover

Including some high intensity interval training workouts to your exercise routine is a great way to enhance your cardiovascular performance and also enhance your endurance. You will also find many other side rewards to interval training, including burning fat, nevertheless we will get into that in a bit. We will also go over some typical interval training instances.

High intensity interval training, or ‘HIIT’, is just not nearly as difficult as it seems. The essential premise is to perform a number of exercises where you alternate among periods of high intensity as well as low intensity.

What exactly are some interval training examples? Well, ideally, you need to carry out some type of activity where you can easily raise the intensity of your workout and then slow it down.

An example of this would be doing a full out sprint, followed by a slow jog as well as repeating this a set number of times. Naturally, running is not the only real form of HIIT you can do. It may be applied to almost any form any exercise, from swimming to cycling to elliptical devices.

They key to the training would be the interval, an interval being a cycle of exercises that you simply repeat a fixed amount of times. But what exactly is the simplest way to structure the exercises?

For HIIT, you would like to perform a task that could get your heart rate up somewhere within 75-85% of your max pulse rate, then a period of low intensity activity, and also you want to repeat this cycle anywhere from 4 to 12 times (based on your current level of fitness), that entire cycle is considered the ‘interval’. (Calculate your max pulse rate by subtracting how old you are from 220.)

How long should these cycles last? Well that again depends upon your present fitness level.

In case you are just starting out, try doing 10 seconds of intense work, then 20 seconds of rest. This might be known as the work/rest ratio and in this example it is ½ (10 seconds divided by 20 seconds).

You can vary this ratio anyhow you like, whilst the higher the number the harder the workout will likely be. You might need to do 30 seconds of work followed by 30 seconds of rest (ratio of 1).

The major thing is to just continue doing this for set amount of cycles. If you liked this info, more can be found here: insanity workout download

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