Interval training is a great way to improve your health, but if you aren't sure what interval training is, or how to implement it into your workouts, you're missing out on the benefits. In this week's My Heart Challenge exercise post, I'm going to share with you how to do interval training and encourage you to make it part of your routine.
Interval training is simple - implement short bursts of more intense cardio exercise during your routine workout. Here's one example of what you can do on a treadmill to implement interval training, but you can also watch the short video below as I explain and demonstrate each of these elements.
1 - Start walking on the treadmill at a pace that you feel you can maintain throughout your workout. You should be able to talk without sounding out of breath, but singing may not be doable.
2 - After a 3-5 minute warmup, increase the speed of the treadmill (or increase its incline) to push yourself a little harder for 30 seconds. After 30 seconds, return the treadmill speed and incline to your starting position and go for two or three minutes.
3 - During your recovery period (which is that 2-3 minute break from the more intense elements of your workout) your heart rate will gradually slow down to roughly the same level you were at before your burst.
4 - After your recovery period, go for another 30-second burst of intensity, then return back to your initial treadmill settings.
5 - Continue implementing those short bursts of increased exercise throughout your 15-20 minute workout.
6 - Once you have completed your final burst and recovery period, slow the treadmill down gradually over the next few minutes to help your body cool down. NOTE: The warm-up and cool-down periods are very important for your body during a workout, so don't skip them - you're body will remind you later that you missed them.