By: Joann Bally CSCS
Interval training has become popular, but it is not new. Several studies have indicated that shorter, more intense exercise
bouts can give you as good, or better, gains in aerobic capacity and even calorie burning as you get with longer, steady-
state, moderate exercise. Intervals have been associated with aerobic training, but some people are now calling high
repetition strength training interval training. Let’s stick with the traditional, aerobic connection here, though, as you
will see, you can adapt many different activities to the interval approach.
Doing some interval training is standard for distance running. Here’s what a 10K runner might do. This workout is best done
at a quarter-mile running track, as found at most high schools and colleges. Jog an easy mile to warm up. Run one lap of the
track (400 meters, or 440 yards) at about 90% of your maximum. Jog a lap slowly to recover. Repeat until you have run 4 work
intervals. Walk a half mile to cool down. After a week or 2 you can add another interval, moving gradually all the way up to
8, if you can. Do this type of interval training no more than twice a week. These intervals are thought to improve aerobic
capacity and running economy, and to help with your “kick” at the end of a race. If you are doing a half-marathon or further,
you may want to do half-mile instead of quarter-mile intervals, or you can do your intervals at half a lap if you prefer.
If you’re interested in fitness, rather than competition, you can do walking intervals. A good way is to walk up a hill for
the work, and down for recovery, or just walk faster and slower, similar to running intervals. Intervals are commonly done on
a stationary bicycle. (It’s dangerous to do them on your road bike, because you don’t have time to react to obstacles if
you’re going that fast.) Do 60 second work intervals, followed by 60-75 sec. recovery, or 30 and 30-45 if you’re going flat
out. I find it easier to change the tension than the cadence. Likewise, it’s easier to do intervals on the treadmill by
changing elevation than speed. Whether you’re walking, running, using cardio machines, jumping rope, or whatever else for
intervals, you should be breathing heavy at the end of the work interval and recovered enough at the end of the rest to be
able to do another good work segment.
With intervals, you can do your cardio workout in less time, or improve your sports performance. If you choose to do
intervals as your only cardio exercise, you can do them 3 times a week, every other day.
The interval approach can also be used for people who are very deconditioned or suffering from something like chronic fatigue
syndrome. Start easy and gradually increase the length of the workout, instead of pushing the speed. Intervals can be
challenging, so check with your doc before starting.
Read
Interval Training Part 2
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