Interval Training

There is a lot of talk about the differences between interval and cardiovascular or aerobic training. People are unsure which is better in terms of calorie burning. Studies have shown that interval training is the most optimal method for burning calories.

So what is interval training?

Interval training is a process of raising and lowering your heart rate between two pre-set numbers. This can be done by running, rowing, riding a stationary bike, or any other apparatus that can raise your heart rate.

There are many different formulas used to find your minimum and maximum heart rate. One of the most effective formulas is the Karvonen Formula. First, determine your maximum heart rate (MHR). 220-your age = maximum heart rate. Next, determine the intensity at which you plan to train. Beginners or a low level of fitness should train at 40-70% of MHR. Intermediate levels of fitness should train between 50-80% of MHR. High or advanced level of fitness should train between 60-85% of MHR. Lastly, find your resting heart rate (RHR). The Karvonen Formula is as follows: (MHR-RHR) x intensity + RHR = training heart rate. So for an intermediate fitness level, you would train at a minimum heart rate of 50% and a maximum heart rate of 80%.

Let’s put the formula into place and do an interval. We will use running for this example of how to interval train. John is 30, has a resting heart rate of 75 and has an intermediate fitness level. His MHR would be 190 (220-age). 190-75 (MHR-RHR) = 115. 115 x .50 (intensity) = 58 + 75   (RHR) = 133. This would be John’s minimum heart rate. His maximum heart rate would be 115 (MHR-RHR) x .80 (intensity) = 92 + 75 (RHR) = 167. John’s maximum heart rate would be 167. John would interval train between a heart rate of 133 and 167. Let’s take John to the track. After a good warm up, John starts his intervals. He runs as fast as possible until his heart rate hits 167. He then stops and slowly walks until his heart rate hits 133. Once it hits 133, he starts sprinting again until his heart rate hits 167. He stops and walks until 133 and goes again. This is interval training. After 8 of these sprints, John is exhausted.

Extras:

The best way to monitor your heart rate would be to get a heart rate monitor. It is much easier than trying to take your pulse while working out.

If you are new to fitness, try walking or jogging for the first 2 weeks before starting to interval train.

You can run, bike, row, or step for interval training.

Remember to consult a physician before beginning any fitness program.

Interval training is far more effective and time efficient than static exercise. You will burn far more calories in a less amount of time and you will continue to burn calories even after you have finished.

If you have any questions or need more info about interval training, please email me.