Interval training has become incredibly popular in recent years. It delivers excellent results for health and fitness. These results are achieved in a shorter timeframe compared to other workouts. When done correctly and consistently, you can tailor it to your personal preferences. Mix in exercises that you enjoy. This approach avoids the monotony of fixed workout routines. The best part? You can complete an effective session in 30 minutes or less.
Fitness experts appreciate interval training because it is suitable for all ability levels. Interval training is highly accessible. It can be performed at home, in the gym, or at the park. Unlike more specialized workouts like Hyrox or CrossFit, interval training is highly accessible. It can be done at home, in the gym, or at the park. Originally known as “fartlek,” a Swedish term meaning “speed play,” interval training includes high-intensity and low-intensity exercises. This combination helps improve speed, strength, and endurance.
What is Interval Training?
Interval training is a form of exercise that alternates between timed bursts of activity and timed recovery periods. This cycle of maximum effort followed by lower-effort movements is repeated throughout the workout. Examples include sets of exercises in the gym or sports like football or basketball. In these sports, quick bursts of energy occur. They are followed by slower, more strategic movements. This allows your body to recover before the next burst.
High-intensity interval training (HIIT) is a favored workout style of celebrities like Hugh Jackman, David Beckham, Beyoncé, and Scarlett Johansson. High intensity isn’t the only option. Lower-impact versions of interval training make it accessible to all fitness levels and abilities.
“Interval training offers numerous benefits. It is suitable for both experienced athletes and the average person. This approach suits a workout routine very well,” says Alasdair Nicoll, a personal trainer and tutor at The Fitness Group. “One of the biggest perks is its efficiency. You can get similar or even better results from shorter bursts of high-intensity exercise. These should be mixed with rest periods. This method is more effective compared to longer, steady workouts. This is perfect if you’re busy and need to fit in a quick, effective workout.”
Interval training can be customized to your fitness level and wellness goals. You can start with shorter periods of activity using easier exercises and lighter weights. Gradually, you can work up to longer intervals with more challenging exercises and heavier weights. This adaptability makes interval training suitable for anyone, regardless of experience level. Even a couch-to-5K app is essentially a form of interval training.
Sean Johnson, International Fitness Training and Support Manager at Orangetheory Fitness, explains that interval training is versatile. It’s common in the gym. It can be practiced with running, cycling, or swimming. It’s suitable for all genders and offers tailored intensity based on fitness levels. It can be especially beneficial for women in midlife due to its effectiveness in maintaining cardiovascular health and muscle mass. For those with specific goals, it’s often recommended for weight loss because it increases metabolism and burns calories effectively. It’s also great for enhancing endurance and strength, improving athletic performance, and general fitness.”
Interval training can be done with gym machines or weights at home. You can also run on a track or treadmill. Another option is swimming in a pool. “This variety helps avoid hitting a workout plateau,” says Nicoll. “When you stop seeing progress despite exercising, it keeps you motivated,” he adds.
Benefits of Interval Training
Interval training is excellent for improving cardiovascular, aerobic, and anaerobic fitness while steadily increasing endurance. “Over time, interval training can help lower your blood pressure, improve cholesterol levels, and reduce your resting heart rate, all of which benefit your overall cardiovascular health. You’ll also find that both your aerobic and anaerobic fitness levels improve, making everyday activities easier and less tiring,” says Nicoll.
Interval training works both aerobic and anaerobic systems. During high-intensity exercise, the anaerobic system uses energy stored in muscles. This causes lactic acid buildup and oxygen debt. These processes make muscles feel tired and sore.
The heart and lungs work together to compensate for the oxygen debt and break down lactic acid. Your aerobic system converts stored carbohydrates into energy, burning calories. The body efficiently responds to a quick burst of energy. This quick action is followed by a short rest. This method allows you to train longer. You won’t feel as fatigued or sore as with prolonged workouts.
“Interval training is fantastic for burning calories and fat during your workout. It continues to burn fat even after exercising. This occurs thanks to the afterburn effect,” explains Nicoll. “This means you keep burning calories even after exercising, which is helpful for weight loss and improving body composition. Another advantage is that the varied nature of interval training can reduce injury risk. It includes a mix of high and low-intensity activities. Your muscles and joints get a chance to recover during lower-intensity periods. This balanced approach helps prevent overuse injuries that can occur with repetitive, high-impact exercises.”
How to Do Interval Training
If you’ve never tried interval training, start with a series of exercises you feel comfortable doing for multiple reps, or choose an activity like running. “My advice for beginners is to start slow with moderate intervals and gradually increase the intensity,” says Johnson.
“Always warm up and cool down before and after training. Stretch, do breathing exercises, and get your heart rate up before starting. It’s also essential to listen to your body. Don’t overtrain, and ensure you take adequate rest. You’ll see better results and avoid injuries this way.”
Here’s a simple running exercise to begin with:
- Warm up with a gentle jog for about five minutes.
- For your high-intensity interval, run for a minute and a half.
- For your recovery interval, return to a manageable jog for three minutes.
- Repeat this four times.
- Finish with a five-minute cool-down walk.
Depending on your fitness goals and level, adjust the duration of your intervals, the speed of walking, running, or jogging, and the number of repetitions. Wearables like fitness trackers, smart rings, and fitness bands can monitor heart rate. If you have specific health goals, monitoring glucose levels at different intervals can provide more in-depth insights into how your body responds and progresses over time.
Johnson emphasizes that “consistency is key to optimizing interval training. You should do regular sessions to see results. Variation can also help, so try mixing different exercises to target various muscle groups. Supporting your training with a balanced diet, adequate protein intake for muscle repair, and carbohydrates for energy will yield better results. Adequate sleep and stress management are also crucial.”
Interval training is a flexible, effective workout method suitable for all fitness levels. By adjusting intensity and exercises, it can meet various fitness goals, from improving cardiovascular health to enhancing strength and endurance. Whether you’re a beginner or an experienced athlete, interval training offers numerous benefits and can be easily incorporated into your routine.
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