We have all heard of interval training and the benefits that come along with it. It has been clinically proven that interval training has metabolic benefits that outweigh steady paced cardio activity. On top of that, taking your heart rate to its peak and bringing it down as though to make a spike in it will give even more benefits. Whether you are running, swimming, biking or walking you can apply this interval training to any cardio exercise.

This type of training is best doing two to three times per week. Make sure you do at least a five minute warm up. Rate your effort on a scale of 1 to 10. Do three minutes at a level 5, two minutes at a level 7, one minute at a level 9 (near your max output). This can be called a “shredder” and try doing it 5 times, or work up to 5 sets over time.

Our bodies are constantly adapting so you have to make sure you are tweaking your exercise routine. Sometimes we can become creatures of habit and our bodies need some confusion sometimes, “keep the body guessing,” as they say. You want to make sure you are changing frequency (going from two cardio workouts a week to three). Intensity (increase your rpm while riding your bike by at least 15). Time (add additional circuits to each workout). Type (switch from elliptical to jump rope or treadmill to rowing).

If you have any questions or comments email me at klarson@cwhwichita.com

Be happy and healthy!

Kyle