Interval Training

I hear a lot about interval training, what is it and can I do them on any machine?

Interval training has really gotten a lot of buzz lately, and rightfully so. It is by far the more time efficient way to perform cardio and is definitely more effective than steady state cardio for getting lean. So, what exactly is interval training?

In a nutshell, it is alternating periods of high intensity work with periods of low intensity recovery. For example, after warming up for three to five minutes of moderate paced walking, you may run pretty hard for 60 seconds and then walk for two minutes. Repeat this cycle six to eight times and you've completed a pretty demanding interval workout.

The key to interval training is to continue to push the intensity of the work intervals over the course of several weeks. In other words, you should use the same intensity for three or four workouts before increasing it. This will ensure that you progress at a safe and sustainable pace.

Bear in mind, that when you really push the intensity (7 mph to 7.5 mph on the treadmill, for example), you'll have to shorten the length of the work intervals (from 60 seconds to 50 seconds, let's say) and possibly lengthen the time of the recovery intervals, but that will depend on how much you push the intensity of your work interval. The greater the increase in intensity, the higher the demand for recovery from that work interval.

You can perform intervals on pretty much any piece of cardio equipment, but I recommend any one of the following: An indoor cycle, Concept 2 rowing machine, Versa-Climber or treadmill, although I prefer outdoor running over indoor running whenever possible.

Also, if you know how to use a heart rate monitor, I highly recommend using one as it can be a great feedback device for showing you how hard you are working and if you are recovering enough between work intervals. As far as brands go, I would recommend a Polar Heart Rate Monitor, nothing fancy, just a very basic model.