We all know that in order to lose weight or just to stay physically fit, exercise is essential. Aerobic exercise is needed for heart health. Strength exercises are what is going to give you lean muscle mass that will burn calories while you are at rest. And stretching will reduce stress and keep you free from injury.
Even if you exercise everyday, if you don't change it up or do things to increase your intensity, what you are doing will become less effective overtime, although it is still much better than doing nothing at all. Interval training is something that has become popular in the past few years and it can ramp up your workout, requiring less time than a traditional workout for the benefits that you get in return.
Interval training is an aerobic exercise that is done at a moderate to high exertion level with periods of exertion levels that are extremely high. When I do interval training I prefer to use a stationary bike, but it can be done on a treadmill or elliptical. There is no reason why it cannot be done running in place.
When I do this on a stationary bike, I warm up for about 3 minutes riding at an average to above average rate of speed and I use a higher than normal resistance level. You should still be able to carry on a conversation with difficulty. After you are warmed up, you will pedal, run or step as fast as you can for 30 seconds. After 30 seconds, you will perform a 90 second period of moderate exertion to allow your heart rate to decrease.
The high intensity 30 seconds periods and the 90 second recovery period should be done a total of four times. Once you have completed this, you can let your heart rate return to normal. The better shape you are in the more quickly this will happen. If you do this a few times a week, you will see an increase in your overall energy level. This should also help with weight loss, if that is your goal.
Interval training can take your workout to the next level and has a lot to offer. The first time I ever did it, it was uncomfortable. But if you can hang in there for 15 minutes as you go through the routine, it does get easier. Once you get on a regular schedule for exercise, add an interval workout as part of your schedule.
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