First versions of what is now known as ‘interval training’ have been introduced by the early 1900s. Having been developing for a few decades since then, this approach was at first used for raising effectiveness of training and performance among professional athletes. Afterwards it has successfully extended to embrace all categories of people who do sports in order to maintain good state of health and high levels of body strength and functionality.
First versions of what is now known as ‘interval training’ have been introduced by the early 1900s. Having been developing for a few decades since then, this approach was at first used for raising effectiveness of training and performance among professional athletes. Afterwards it has successfully extended to embrace all categories of people who do sports in order to maintain good state of health and high levels of body strength and functionality.By definition, interval training is a kind of physical practice that consists of interchanges of high- and low-intensity activities. As American College for Sports Medicine states, interval training is beneficial in many ways. It has proven to positively influence one’s cardiovascular health, cholesterol profiles, insulin sensitivity, blood pressure, abdominal fat and body weight while maintaining muscle mass and improving overall aerobic and anaerobic fitness. Moreover, it is a non time-consuming way to make a progress in one’s physical performance both for generally healthy people and those suffering from chronic diseases. Also, researchers at Canada’s McMaster University have concluded that interval training is as safe and efficient approach as traditional kind of long-term training programs of moderate intensity. Another advantage of interval training is that it is perfectly suitable for people of any fitness level. For those who just start doing sports this method offers a safe and enjoyable way to exercise. It also allows to progress easily within the same training paradigm, e.g., if a person decides they want more challenging training program, workout periods are simply made longer and rest periods shorter. Aerobic and anaerobic intervals present two different ways of training that would work out well for beginners and advanced sportspeople respectively. The former, AIT, presupposes that one is working hard during intervals, but not ‘going all out’. For example, a trainee alternates periods of moderate to high-intensity exercises (like running) with a period of mild recovery (like walking) afterwards. The latter, often referred to as high-intensive interval training (HIIT), means going all out during workouts and taking more time to fully recover, including stop of physical activity of any kind before the next interval.
Tips for Home Interval TrainingSome videos below give quite a comprehensive example of how interval training programs may look and be properly implemented into one’s life.
HIIT Home Workout for beginners
10 Minute Beginner HIIT Workout… (You Can DO IT WITH YOUR KIDS!)
10 MIN HOME HIIT WORKOUT
15 Minute HIIT At-Home Workout – No EquipmentU
Ultimate HIIT Workout for People Who Get Bored Easily
It may be hard to determine what level of activity is optimal for both beginners who don’t know their physical capabilities very well and for advanced exercisers who strive for more and more challenging tasks and may end up overdoing sports. However, there are plenty of sources that allow following specifically composed exercise programs performed by professionals. Some of the videos above provide a range of such programs designed for people of various fitness levels. Also, HIIT, as experts state, should not be done more often than 1-2 times a week interchanging with lighter workouts of rest in between.