Interval Training for Dummies

By Rebecca

Okay, folks, I know this is not a fitness blog, nor am I any type of fitness expert. However, like everyone else in the universe, I'm trying to work out more often and stay in better shape. My preferred mode of exercise is group fitness classes, primarily because I respond best to someone with a loud microphone telling me exactly what to do. Also, I will push myself MUCH harder when I'm not working out alone.

Plus, I find solo cardio to be excruciatingly boring. Ugggghhhh.

But obviously, there are lots of times when I can't get to a class and have to grab 30 minutes on the treadmill or the elliptical or the sidewalk.  How do you keep it interesting? For me, the answer is interval training, which I didn't even really know was the name of the Thing I Was Doing On The Treadmill To Avoid Boredom.

Basically, after warming up, you alternate low-intensity exercise with periods of faster, high-intensity exercise. I discovered this one day by accident and dare I say, I *almost* had fun on the treadmill. Here is what I might do in a typical beginner-level treadmill workout.

Walk for 5 minutes to warm up**
Jog 3 minutes at a slow to moderate pace
Walk 1 minute (keep up brisk pace to keep heart rate up!)
Jog 3 minutes at a slow/moderate pace
Walk 1 minute
Run 1 minute at a fast pace
Walk 1 minute
Run 1 minute at a fast pace
Walk 1 minute
Jog 3 minutes
Walk 1 minute
Jog 3 minutes
Walk 5 minutes to cool down

And BAM! You've just done 29 minutes on the treadmill and it felt like no time at all because you were breaking everything up into tiny chunks. If I can't have a bossy instructor yelling at me to do it, I at least need to play mind games with myself. Also, since I kind of have OCD, I would probably do another minute to make it a full 30 minutes, because 29 minutes is oddly unsatisfying. (I'm weird).

What about you? Have you tried interval training in any form?

**Let me give you a tip here. While you warm up, you really need to listen to the song "Video" by India Arie. It is the most self-esteem-affirming song EVER, all about loving yourself JUST THE WAY YOU ARE, and it honestly puts me in such a good mindframe while working out. Try it! In fact, I recommend you listen to this song often, because seriously. It's good medicine.

 

Comments

[Lydia]

Yes! I get SO bored trying to do 30+ minutes on a treadmill or elliptical. Intervals do wonders for my mindset because instead of groaning that I have 18 more minutes left, I am consumed with thinking "30 more seconds on this level". I do a 5 minute walk/job warm up. The I clear my treadmill (OCD? hmm). Then I do a minute easy jog at incline 0, then a minute easy jog incline 6, minute easy jog incline 3, then minute easy jog incline 0. Then I walk for 90 seconds. Then I repeat and try to get a bit faster, at least on the incline 0 sections. I do five of these which usually takes me up to 30 minutes or so. Rhianna/Beyonce/Lady Gaga on Pandora and I am good to go! Glad I'm not the only one who dies of boredom on the treadmill. I feel like everyone else at the gym just gets on and runs for 45 mintues. Torture.

[Home Sweet Sarah]

I am soooo an interval person. I've been doing jog 2 minutes, walk 1 minute, until I hit 3 miles (usually around 45 minutes for me, including warm up and cool down walks), but I think I'll definitely try the 3 minute intervals mixed in with the 1 minute intervals. I seriously had never thought of that before. Look at you, Rebecca, changing lives and shit. Anyway! I'll do this tomorrow and report back ;-)