Interval Fitness Training for Maximal Efficiency
By Rob Rayburn, Personal Fitness Trainer
Interval training can mean several things to several individuals, but in the context of fitness training, a generic definition could be: a fitness training method that involves deliberately varying the intensity level of the training session at consistent intervals throughout the session. While interval training is not limited to the muscles of the lower body, for purposes of example, this article will focus on lower body interval training.
There are many reasons for one to incorporate interval training into his or her routine. This form of training is so efficient and effective that its popularity is growing across the nation. Ideally, lower-body interval training involves an aerobic, or fat burning activity such as running, swimming, cycling, with consistently scheduled and timed bouts of increased intensity mixed into the session. The objectives of an interval training session are:
? Lower intensity, fat-burning aerobic workout at a specific training heart rate (normally 55-65 percent of one's maximum heart rate)
? Higher intensity, short bursts of anaerobic activity that help in building lean muscle mass, as well as increasing overall endurance
When I talk to people about fitness and exercise, a common response I hear is, "I don't have time to exercise." That is what makes interval training so appealing to those who don't have a lot of time to invest in a fitness program. From a personal perspective, I have had great success with interval training. Chances are, if you are currently working out at all, you can add the change of pace that interval training provides. For instance:
1. If one regularly jogs for thirty minutes a day, and is healthy enough to do so, try mixing timed intervals of sprinting into the workout. Safety note: Obviously sprinting is much more intense than jogging. Initially keep the intervals relatively short (perhaps 15-30 seconds) and periodically check your heart rate.
2. By mixing the short, timed sprints into the workout, one is receiving a good muscle-building workout for the legs, as well. Sprinting forces the muscles of the legs to contract powerfully and repeatedly in "rapid-fire" mode, encouraging a maximum number of fast-twitch muscle fiber involvement, eventually leading to larger, more powerful muscles in the legs.
It is worth repeating that interval training works in the same fashion with a wide variety of aerobic activities. The elements that make it interval training are the short bursts of timed activity at an accelerated heart rate. It is important to note that interval training is, in fact, an advanced training technique and should not be used by someone who is just beginning to get acquainted with exercise, or someone who hasn't exercised for a prolonged period of time.
Yet another safety note: if one currently suffers from heart disease, any other cardio disorder, asthma,
Hypertension, hypoglycemia, or pulmonary disorder, consult your physician prior to performing interval training or any other form of vigorous training.
Interval training is one of the most time efficient methods known to personal trainers to get the absolute maximum from a training session. As usual, this form of training will not be for everyone. One has to be physically capable, and in reasonably decent health to perform this type of exercise. If there is any doubt, see a physician prior to engaging in the activity.
I am a proud father of three and grandparent to one precious baby girl.
My primary areas of knowledge and expertise are personal fitness training and sport-specific training; however, my interests are very diverse. Most of my articles will involve personal fitness training and other health-related issues.
Other than spending time with my children and my granddaughter, I enjoy sports, good music, horror movies, reading, as well as writing, fishing, and muscle cars.
I am finishing my associate's degree at Ohio University, and looking forward to my bachelor degree studies.
My background is fairly diverse, and includes four years of active duty service in the United States Navy. I have worked as a personal fitness trainer for more than ten years, and that is where my true passion lies. I also love to write, and work with clients seeking to achieve his or her fitness goals.
In addition to various articles that I've written, I have authored a yet-to-be-published book on personal fitness training. The book is awaiting revision as it was written well over four years ago. I am planning those revisions and a publishing date somewhere in the not too distant future.
My website is currently under construction;however, I can be reached at robthirty06@yahoo.com for training advice and the like. I am also open to criticism, as well as praise. Criticism can, and should be constructive;furhtermore, it can be a tool used to critique your work. I should explain the lack of a photo...my apologies.Please bear with me on the photo. I will provide one soon.
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