Interval workouts are great for people that are already active and want to bring there fitness and health to another level. If you’ve been living sedentary life and you think the time to change that has come implement the interval workout in your lifestyle.
Interval training is a training, that involves series of low to high intense exercise workouts. This type of training builds endurance and is characterized by number of health benefits. Lung oxygen level will gradually increase, while your heart gets stronger. You will feel energetic, healthy and ready for the everyday tasks.
Walking, Jogging interval workout (beginner):
If you don’t exercise often and live sedentary life I suggest that you start slow. A good way to start without risking an injury is walking a distance that you can complete without discomfort. After you feel that you can walk several miles briskly without stopping you can start jogging continuously during each workout. At this point you can start doing interval workout (walking, jogging, walking, jogging). As you adapt to this interval workout, increase the amount of jogging while decreasing the distance walked.
An example of 30 min. Walking, Jogging interval workout is-
Warm up -5 min. Start to walk. Walk for 5 min. Run for 5 min. Walk for 5 min. Run for 5 min. Finish with walking for 5 min.
Four-move circuit interval workout (advanced):
You need to make sure your body is strong enough before you start that interval training. That’s my favorite interval workout. This interval workout is based on four exercise. You can always change or add exercise if you want to. Warm up for 5 min. Do each strength interval exercise for 30 seconds. Recover for 30 seconds by walking. Repeat the circuit 4 times for a total of 15 min.
1. Push up
Begin in “up” position, hands shoulder width, back straight, head up, using toes as a pivot point for men or knees for women. Knee position may also be used for males who cannot perform a full-body pushup. Breath in and lower the body until the chin touches the floor. Keep the back straight and push up while breathing out until arms are fully extended.
2. Jump squats
Also known as jump training. Stand with feet shoulder-width apart, arms at sides. Start by doing a regular squat and then jump up as explosively as you can, when you rise up reaching for the ceiling. When you land, lower your body back into the squat position to complete one rep.
3. Jump and jacks
Known as Plyometric exercise. Stand up straight with your feet shoulder-width apart and let your arms hang down by your sides. Jump up just off of the ground and spread your legs, while quickly raising your arms high up over your head until your hands almost touch. Keep your hands open with your palms facing away from you during the first part of the movement. Bring your feet back to shoulder width while quickly lowering your arms back down to your sides to finish the first jumping jack repetition.
4. Floor crunch
Lie on your back on the floor. Using a mat or carpeted surface. Bend your knees and curl your back to lift your shoulders towards the ceiling (not towards your knees) using strictly your abdominal muscles.
Interval workouts are fun and very helpful. You can try interval workout at home, at the park, or the gym using different exercises or machines. Have fun and enjoy.