Incorporating interval training into your exercise routine is the perfect way to speed up your metabolism and shed off those unwanted pounds. Interval training is a quick and effective way to change up your routine, especially when you don't have time to work out. Performing on an elliptical, bike, or treadmill is the best since you can vary the resistance or incline.
How it works:
1) 3 Minute Warmup - Keep it nice and easy and start to get that blood flowing to areas that are about to be challenged. Do not skip your warmup, its the most important aspect to prevent injuries.
2) 30 Seconds at 100% - This is where the magic happens. Bump the resistance up and go as hard as you can. By pushing your body to the limit for a short period of time you activate different muscle fibers that are not activated when you do your long distance cardio or weight training. The downside...you HAVE TO GO 100%! No Cheating.
3) 90 Second Rest - Leave the resistance the same, but reduce your speed and energy output to let your body recover.
4) Repeat - 30 seconds hard and 90 seconds easy. Your goal is to get to 8 repetitions.
5) 1 minute cooldown - Your cooldown should be at a slow pace so you gradually reduce your heart and breathing rate.
Don't get discouraged if you cant perform all 8 repetitions. This is a tough workout, even though it only takes 20 minutes to complete. Interval Training like this should be performed only 2-3 times per week to allow your body adequate rest between sessions.
Dr. Aaron Lowe, DC