Interval training is where I put in short bursts of intensity into a workout.
For example, if I’m going for a run for 30 minutes, I will put in a 30 second burst of speed every five minutes in the session
Yes, I’ve said here that my core approach to exercise is to do 3 to 4 super easy sessions per week. And this is true. But every so often I like to change it up and throw in an interval session.
There’s several reason for this. I’ve found intervals:
- Mix up sessions the keep them interesting.
- Inject a bit of fun.
- Increase my heart rate and build muscle.
- Burn fat and improve tone.
- A mentally easy way to do a slightly harder session.
And finally, I feel great once I’ve done it.
Now, I don’t do them frequently. I would not do more than one per week. And often weeks go by without doing one. I focus on doing my super easy 30 minute sessions.
But every so often I feel the need to throw something in that stretches me. And that’s when it’s time for an interval session.
How hard I work during the interval can vary and just depends on how I feel.
When going for a 30 minute jog, during a 30 second interval I might do anything from elevating my pace slightly so that I’m striding out, to going at a full sprint.
But it’s only for 30 seconds max so it never feels too hard. If I do go flat out I try and keep my form to minimise wear and tear on my joints and muscles.
The key reason why I like intervals is that they are a super simple way of adding a bit of variability.
But because it’s built around a core session I’m used to doing, it takes minimal mental effort. Sometimes I only decide that I’m going to do an interval when I’ve started by session.
I can also apply intervals to pretty much any gentle aerobic exercise I am doing. Whether that is jogging, on a rowing machine, on a cross trainer, or cycling machine. Incorporating an interval session is straight forward and easy.
One of my key criteria of any session I do is to minimise the risk of injury. Because of that I don’t overdo the interval training. If I push it too hard or do too many then I know I’m increasing the risk of me pulling something.
I have no interest in that. I’m also careful if I’m not feeling 100%.
But I’ve found an interval session a great way to vary things up and keep me in shape.
There are many ways to structure an interval training session but I keep it super simple. During a 30 minute session I will do a 30 second interval every 5 minutes.
This means:
- I would start the run at a slow jog as normal.
- Then, when my watch gets to minute 5, 10, 15, 20, and 25, I would increase my pace for 30 seconds maximum. After the 30 seconds interval I slow down to my normal pace (or whatever I feel I need to do to recover).
- In total that means I would be doing 2.5 minutes (i.e. 5 x 30 seconds) at increased pace over the session.
It’s a super easy way I have found to maximise results, lose weight, and stay in shape.
