Interval Training

Interval training is a really effective way to train your body to improve fitness and for weight loss. It is an approach that can be applied to weight training and circuits as well as the more traditional cardiovascular applications.

So, what is interval training? Quite simply it is periods of high intensity work followed by recovery periods of less intense work or rest. Your goals and fitness levels will determine the ratio of hard work to recovery. For instance a beginner trying to improve running fitness may use a 1:2 interval ratio, meaning that for every 1 minute of hard work there will be 2 minutes of recovery time at a lower intensity. Conversely a conditioned runner may use a ratio of 5:1, meaning they may work hard for 50 seconds and then only recover for 10 seconds and so on. Effective interval training requires structure and planning unlike the similar Fartlek training which allows more randomised periods of work and recovery. You should plan your session first and stick to it!

A great place to practice interval training is around a track, or around a marked area like a football pitch in the local park. This allows you to do intervals based around distance, for instance ½ lap at high intensity followed by ½ lap recovery (1:1 interval ratio). A couple of workouts are shown here:

Beginners Interval Training.
Warm up with 10 minutes of jogging including jogging with high knees, and with heels flicked up to the rear.
Use a football pitch or similar for the interval session.
Run fast down the long side of the pitch and then jog or walk to recover around the other 3 sides. This should be repeated 5 times without stopping.
Gently jog and then walk to cool down for 5-8 minutes and then stretch off thoroughly.
If 5 laps is too much then do what you can and then build up as your fitness improves.

Intermediate Interval Training.
Warm up as before and use any outdoor area or even a treadmill. (I HATE treadmills though)
Use a stopwatch or Gymboss interval timer and try and be as accurate as possible.
Run fast for 1 minute followed by 1 minute of jogging for recovery. Repeat 5 times.
Run fast for 1 minute followed by 40 seconds jogging. Repeat 5 times.
Run fast for 40 seconds followed by 20 seconds jogging. Repeat 3 times.
The workout should flow although you may have a short break in between if you need a drink or to rest a little longer.
Cool down and stretch as before.

Interval training can be used for anybody and almost anything. Swimming, cycling, running, circuit training, resistance training and so on. Once you understand the basic principles you can make your own interval sessions up, or if you need some help just get in touch.

Have a great training session and work hard.

Ben

My Morning Workout Today

Recently I have lost a bit of muscle mass due to a fairly hectic schedule and a few days off sick, so I am working hard to put it back on, especially with summer on route. Here is what I did....

3 x 15 Squat Press with 20 kg kettlebell.
2 x 30 Kettlebell swings 20kg.
4 x 10 Chest squeeze press ups - this really burns!!
2 x 10 Round the world with 20kg kettlebell.
2 x 15 Single leg deadlift with 20kg kettlebell.
3 x 15 Pull overs with resistance bands.
3 x 8 Pull ups into my loft!!

Some of you may be reading this and thinking it is not an out and out hypertrophy workout, however it will give you good all over conditioning and some muscle growth without going into the gym and hitting the bench and squat rack.

Remember to warm up and stretch EVERY time you train.

Ben