It's not as complicated as you might think. Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity.
For instance, if your exercise is walking and you're in good shape, you might add short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking.
Sprint interval training
High- intensity interval training
What can a interval training can do ?
Interval training can help you make your workout routine more exciting. Consider the benefits:
You'll burn more calories. The more vigorously you exercise, the more calories you'll burn.
You'll be more time efficient. Interval training enables you to complete an effective workout in less time than a standard cardiovascular workout.
You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity.
You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
You don't need special equipment. You can perform intervals walking, running, biking or swimming. Or you can work out on an elliptical trainer, treadmill or exercise bike. Interval training can also include body-weight exercises, such as jumping jacks, squats and lunges.
Types of interval training :
The following examples of interval training exercises illustrate how easily interval training routines can be adapted to suit most sports or activities.
By manipulating the intensity and duration of the work intervals and the length of the rest periods, specific training responses can be achieved.
• Jumping Rope is an inexpensive and fast way to build overall fitness. Besides improving cardiovascular fitness, they can improve muscular strength, endurance, balance, agility and burn calories.
• 30-Second Sprint Drills improve aerobic capacity and fitness fast by giving the same benefits as long, slow cardio in about half the time.
• Sprint and Speed Training Drills benefit any sport by offering a combination of speed and endurance. Start only after 3 months of consistent athletic activity and after you have reached a fitness training level that allows you to run for 20-30 minutes at a time.
• Explosive Exercise Training Routines are another way to increase power and strength. Used by elite athletes in sports that require fast bursts of maximum effort in a short amount of time, such as sprinting and jumping.
• Agility Drills improve coordination, speed, power and sports skills for athletes. These drills also help perfect foot speed and refine sports technique.
• Shuttle Runs are standard agility and speed drills for athletes playing stop-and-start sports such as basketball, soccer, hockey and tennis.
• Stair Running is an advanced program that helps build speed, power and cardiovascular fitness.
A great addition to any agility training program for its quickness, foot speed and excellent sprint workout.
• Plyometric Jumping Exercises are used by many athletes and trainers to develop athletic power (strength and speed), coordination and agility for increased sports performance.
• Tuck Jumps are simple drills that build agility and dynamic power to increase an athlete’s vertical jump. Used to develop proficiency in vertical, high, box and long jumps.
Interval Training Precautions and Safety Guidelines
• Set a realistic training goal that is within your current fitness level.
• Use a safe warm up routine before starting your intervals.
• Start slowly and work toward longer intervals to provide better results.
• Maintain a steady but challenging pace throughout the interval.
• Increase the repetitions over time.