Guest Blogger: Interval Training

Posted: July 22, 2011 in Guest Blogger
Janet Fougere

Janet Fougere

What is it?

Interval Training is intense bursts of exercise followed by lower intensity activity.
The lower intensity interval is often referred to as “the rest period” because you
recover from the higher-intensity training.   As you get more fit, you decrease the
“rest” time and increase the high-intensity periods.
The hard work is worth it; You’ll see great results in your physic and fitness level
if you train this way regularly.
Interval Time Frames
The key to interval training is exercising at high intensities for at least 10
seconds, but no more than three minutes. The National Strength and
Conditioning Association recommends specific work-to-rest ratios for interval
training: if your work interval lasts up to 10 seconds, use a ratio between 1:12
and 1:20; if your work interval lasts 15 to 30 seconds, your ratio is 1:3 to 1:5; if
your work interval lasts from one to three minutes, use a ratio of 1:3 or 1:4. For
instance, if you sprint for 20 seconds, using a ratio of 1:3, your rest period should
be 60 seconds. Read more here
I recommend interval training just once a week to start.  It’s hard on the body to
train at high intensity at every workout; you’ll need to allow your body time to
become accustomed to the increased magnitude of your training.
My Interval Workout
I execute this workout twice a week, it takes me 32 minutes to complete.
• 10-minute Warm Up Jog
I like a second phase to my warm up:
• 1-minute Run
• 30-sec Recovery Jog
Repeat Run/Recovery 3 times

• 1-minute Recovery Jog
• Repeat Sprint/Recovery 8 times
• 5-minute Cool Down & Stretch
Why Does it Work?
When changing body composition (i.e. burning fat) intensity is more important
than time, distance or volume.  Interval training allows you to exercise at higher
levels of intensity compared to steady state exercise.
Humans can’t physically train at high intensity for 30-40 minutes straight, we
need breaks to process lactic acid build-up and reduce fatigue.  This process of
extensive exertion and recovery promotes your body’s own growth hormones
and boosts your metabolism, burning more fat and building muscle.
Interval training also adds variety to your bike, run, swim etc.   Running 30-45
minutes every day at a slow and steady pace is good, but if your not getting the
results you want you may have hit a plateau.  It’s time to up your game and get
those great results you’re looking for.
I encourage you to try interval training and let me know what you think.  Looking
forward to hearing from you.


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