Interval Training Works

I’ve said it before and I will say it again….Interval Training works. Whether you are just starting out or have hit a plateau, interval training works. It does. Interval training is when you alternate high-intensity training with low-intensity recovery intervals. You burn more calories in less time. Woo hoo! This is great to do with kids as well, because it keeps changing to keep them interested.

I left my house for only 25 minutes today and had a great workout. When I go for a walk, jog or both, my plan always starts with a 5 min warm-up of comfortable walking. This is very important to avoid shin splints, aches, pains and injuries. Do not save time by skipping a 5 minute warm-up. This 5 minutes will save you from wasting time on something else later, I promise. You might not see it now, but trust me, when you have to take a break from your regular walk or jog, because of shin splints or some other pain, you will wish you had warmed-up every single time.

Today, after my warm-up, my intervals included 3 minutes jogging and 30 seconds walking at a fast, but comfortable pace. I did five rounds of this and finished with a few minutes walking to cool down before stretching. This is a good plan for someone who is already jogging, and wants a change. If you are becoming bored with jogging, you would be amazed by how just adding an interval every few minutes changes the routine. It takes the monotony out of the continuous jogging and you will be excited to try something new.

If you are just beginning to jog, interval training gives you a gradual start. At first, try a 1-2 minute jog, and a 1 minute walk. This can progress as you feel more comfortable jogging. Intervals will vary based on your fitness level and what you are trying to accomplish.

If you are an avid jogger and you have reached a plateau, interval training is your answer. Your body has probably become very efficient at jogging. You might be jogging 4-5 times/week comfortably and wondering why all this work isn’t making a difference. Your body needs a change. Take your pace up a notch and jog for 1-2 minutes, and then go to a 30-45 second walk. Challenge yourself. You will accomplish more in 10-15 minutes than you have been in 30 or more minutes.

You can also add resistance exercises into your intervals, which is my favorite way to workout. I did the same workout last week at the beach and this week right here in my neighborhood. I first warmed up by walking for 5-7 minutes. First, I did five cycles of 1 minute jogging and 1 minute walking. Then I did three cycles of 20-30 walking lunges, walk for 30-60 seconds, 10-15 squats, walk for 30-60 seconds, 10-15 push-ups, walk for a minute and repeat. When I got home, I did my plank for a minute and stretched. I was done in about 35-40 minutes and felt great. You could do a few less cycles and be done in under 30 minutes as well.

Interval training absolutely accomplishes more in less time, so make your plan for the day. You might not need as much time as you thought. Don’t just think about it. Plan your workout and get moving.

You don’t have to go fast…you just have to go.

Enjoy today…just today for now,
Kelley