Who hasn’t heard the buzz of interval training? But how long should you train at a high intensity interval? There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it's important to find which length works best for you.
Beginners should aim for no more than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, then go ahead and push yourself a bit longer. An interval-training workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.
The simplest example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, then jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance. The more popular, and effective, form of interval training includes alternating between resistance training exercises and high intensity cardio exercises.
Use these tips to increase the intensity of your workouts:
•Add Some Resistance. Lunges, squats, hip bridges and even sit-ups can all be made more intense with some added resistance. A set of dumbbells, kettle bells, sand bags, medicine balls or resistance bands would do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.
•Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.
•Lengthen Your Intervals. If your workout is starting to feel less challenging then add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there.
•Do New Exercises. For the best results, never do the same workout twice. There are many of small changes that can be made to keep a routine fresh and new. Swap out burpees for high knees, mountain climbers for jump squats and so on.
Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach. So go ahead and pump it up!