Interval cardio workouts in which there are recovery periods alternated with heavy load periods is great when you want to improve your performance.
It is a training style that can be done with different activities such as running, walking, and swimming, dancing or riding a bike and with all kinds of cardio machines as the elliptical, treadmill and static bikes.
Good nutrition is essential to practice this kind of cardio training. Motivation is also essential because you need to start and keep doing the exercise to get results. You must be prepared to switch to a more dynamic routine.
It is generally practiced by elite athletes, but that doesn’t mean that it can’t be done by all people, but you must be physically healthy because it involves constant changes in heart rate.
Still, it is not that difficult as you think. Interval training is all about alternating high intensity activity levels with low intensity. An example of a basic routine is walking and every two minutes jog a little and then walk again, repeating the sequence four times.
An example of interval training
After you proper warm up follow these steps:
- Find a park with a hill between 100 to 150 meters.
- Do ten minutes of jogging to warm up an increase heart rate
- Once you’ve completed those ten minutes, run up the hill near the maximum of your capacity and go back jogging to your starting point.
- Repeat five more times and then jog for 10 minutes to recover
- Next, do six more series running up the hill and going down slow. Finally, jog for 10 minutes to end the interval training.
- Perform some stretching.
Benefits of interval training
- Faster calorie burning. Your cardiovascular system is forces with high intensity intervals.
- It improves physical condition because it burns abdominal fat.
- Increases cardio endurance.
- Reduces heart rate when resting and improves the heart efficiency to pump blood.Lowers blood pressure preventing hypertension.
Ii is very important that you warm up before starting this kind of exercise and then properly cool down.
Tips for interval training
Use a visual target and when you reach it, reduce speed and resume moderate pace. After that find another target to reach it fast and again lower the intensity when reached.
Do time intervals as walking at a moderate pace for a few minutes and then speed up as much as you can for 20 seconds retaking moderate pace for 5 minutes.
Use your heart rate monitor doing a few minutes with intensity between 60 to 70% of maximum heart rate and then take it to 85% for a few seconds to slow down again.
The most important thing is to find a routine that adjusts the best to cardio capacity, needs and time.
The intervals in your training
It is advisable that you complete a session of this type of workout when you want your max performance.
Applied once a week, it will cause a different stimulus to bring new muscular and cardiac adaptations. The objective is to get and exceed the maximum oxygen consumption, the point called “Aerobic Power”. At this point, the muscular and cardiovascular system performs an exhausting work, which should improve the anaerobic threshold, allowing you to train ah higher intensities for longer periods while improving oxygen intake.
The ideal sessions for this type of workout are diagonal steps, full power bike and progressive races.
Alternate load periods where you get over your threshold, hyperventilate and even have to stop from exhaustion. These load periods must last between 3 to 5 minutes. Later on, actively recover walking slow or with a slightly pedaling to prevent dry stop until you easily breathe.
Recommendations for interval training
- Always warm up with a very progressive jogging.
- The main part should last between 20 to 30 minutes.
- End the session with a light cardio workout to recover. Avoid drinking large quantities of liquids during training.