Cardio Exercises, Part 2 (Interval Training)

Jazzing up exercises with interval training workouts can boost your fitness level and help you lose weight. The exercises are time efficient, without the need of special equipment. Interval exercises can add variety to your exercise routines.

How do I do interval exercises?

Whether you’re a walker or a runner or an aerobic dancer; and whether you’re an exercise veteran or a beginner, interval exercises are not as complicated as they may seem to be. Interval exercises are nothing but exercises that are done in varying paces to stimulate your aerobic system to adapt. The more power the aerobic system has, the more capacity you have to burn calories. But firstly, what is aerobic power? It is the capability of an aerobic exercise to pump oxygen to the different tissues of the body. The delivery of oxygen to the tissues in aerobic exercise is directly related to the success of an aerobic program. The greater the oxygen delivered, the more effective the aerobic exercise. The workload in an exercise should push the heart to its maximum levels to make it more efficient to deliver oxygen to the tissues or to the different parts of the body. Here is the formula: 220 minus age. This formula estimates around 60 to 90% oxygen delivery when the heart reaches the maximum workload. Therefore, if you are 60 years old (220-60) your maximum aerobic power is 160 beats/minute.

What is the practical way of doing interval training?

If your exercise is walking, and if you are in good shape, try to incorporate some short bursts of jogging into your regular brisk walks. If you are not in good shape, alternate leisurely walks with periods of faster walking. If you’re walking outdoors, try to walk faster between some landmarks, like let us say, between a seven eleven store and a tree in the street corner. Practically, interval training can be short bursts of approximately 30 minutes of intense activity with longer intervals of less intense or light exercises (your usual brisk walks, for example) of about three to four minutes.

What are the risks in interval training?

If you have a chronic health condition or if you have not been exercising regularly, approach interval training with caution. Do them gradually. Don’t rush into strenuous workout before your body is ready because you might injure your muscles, tendons or bones. Just start slowly. It would be best to consult your doctor first before doing interval training. Mayo Clinic studies have shown that interval training can be safe and beneficial even in people with heart disease.