Cardio intervals--a great way to improve your fitness

Azdak

I am sure many people know this already, but it never hurts to repeat.

We all know that, with exercise training, the body does what we ask it to do--if you do the same thing all the time, your body will establish a "balance" at that level. To continue improving, you need to challenge yourself on a regular periodic basis. This introduces a new "load" on your aerobic system, causing it to try and reestablish a new level of "balance"--a higher level.

Intervals are a way to introduce that increased training stimulus in a way that doesn't cause injury or premature fatigue. At periodic intervals, you can up the intensity 10% or so for 60 sec and then resume normal pace or even a recovery pace. As you start to improve, you can increase the frequency of the work interval or the length of the work interval. Soon, you will find the the "work" interval gradually becomes the new "pace" workload.

I also find that interval workouts can help keep me mentally fresh during a workout because of the changing stimulus and because I know I only have to keep up the harder work for a limited period of time.

Interval workouts can also help you discover that you have reached a new level. Sometimes we have mental expectations of what we can do and do not push ourselves beyond that because we don't think we are capable. You may find that a harder interval feels more comfortable than you thought and discover that you are able to perform at a new level.

Some people still think of interval workouts as doing all-out sprints on a track or in a gym until you throw up. That is not what I am talking about at all. I am talking about a mild increase in intensity for a relatively short period of time--one or two resistance levels on a cardio machine, 10 sec/mile faster pace running outside, or .2 to .4 mph on a treadmill (or an increase in incline). The increased effort should feel stimulating, not painful. (There are other types of high intensity interval workouts that can be beneficial as well, but that's a different topic).

Do those workouts twice a week and you should see some steady improvement in your cardio fitness level.

taylorgirl

Great information to share! I been doing interval workouts for the pass year and not only does it challenges your body in all the ways you mention, it also helps to boost your metabolism! I have a very low resting metabolism (1267) and doing aerobic intervals have increased my metablism, and I continue to burn calories long after my workout!:flowerforyou: