Interval Training Basics

Do you do the same cardio routine every day?  Whether it is a treadmill, elliptical, stair master, bike or just going for a walk?   If so consider that if your brain is bored with your cardiovascular routine, then your body has been bored for quite some time. Meaning you are getting diminishing returns from your your exercise routine.

Try playing some games when exercising. For example, pick a 30 minute TV show that you want to watch. Set your elliptical (or treadmill, bike etc) to a speed and resistance that is comfortable for you. Not super easy, but comfortable enough for you to hold a full conversation. Keep up that pace during the actual show, so you can enjoy it ... BUT during the commercials, increase the intensity to a level at which you can barely speak. In.

you can do a similar thing if you are listening to your mp3 or ipod.  Set it to shuffle and adjust your speed according to the tempo of the song. Some days may be a little easier, but some may feel really challenging! It will keep your mind and your muscles guessing and help keep you stay out of a exercise rut.

Lastly, if you are walking, cycling or running outside, pick a landmark that you can see in the distance and increase your speed until you reach it. Before you know it, you will have traveled 3 times as far as you normally do before getting bored.

Put simply, more calories are typically burned during interval training than in lower-intensity exercise because it allows your body to work harder for a longer period of time than if you were training continuously. Therefore, noticeable fitness results may be seen sooner for someone doing interval training than in someone who consistently does the same routine.