fbpx

🏃🏽‍♀️The power of Interval Training. Who can benefit and how? . . .

Hey! – Rob here 👋🏼

 

Your Daily Health Fix today is about … 

Interval Training

What is it?
As the name suggests, interval training splits the intensity of the exercise into different levels (usually 2 or 3), combining bursts of exertion and power with lower intensity movements (or recovery phases). 


What are the benefits?
Interval training can be an excellent tool for increasing cardio-vascular or aerobic capacity. Improvements can be seen maximum output abilities, in rate of recovery (during and post workout), heart rate variability, overall physical endurance. Other benefits also include continued upregulated resting metabolic rate, the ‘endorphin rush’ and the feeling of being energised, not to mention the psychological conditioning for being able to push upper limits (and being able to ‘do hard things’).


Who should do it?
Everyone except begginners or people with specific conditions (such as heart function illnesses).

Regardless of of your particular training goals, interval training can (and should) form a part of any well rounded fitness program. If you’re at an elite level then the exact type of intervals (periods and intensities) should be planned in acknowlegement of your event specific demands. For the general gym-goer then any combiniation of high intensity bursts along with lower intensity recovery phasses is likely to bring reward (so long as you’re challenging the upper limits).


What to watch out for:
Begginers to fitness or exercise often need a period of conditioning where they work to improve their basic mobility (flexibility through strength). Some of this process involves resolving muscular restrictions around joints, strengthening key movement patterns, improving coordination, and attaining a baseline level of strength and endurance. 

All too often begginners join HIIT (High Intensity Interval Training) classes or Crossfit style group competitions and see their movement activities prematurely halted through impact or overuse injuries and strains. It is better to achieve a basic level of strength, mobility, stamina and coordination before considering using interval training as a tool to take you to the next level.

One point that applies to people of all levels is frequency of interval style workouts. People often get a buzz for interval training and favour it over other types of programs. Interval training can be quite demanding on the central nervous system and the immune system, and overtraining (through intensity or frequency) can lead to reduced gains or impaired health. The best use of interval training is as part of a well rounded fitness program. A general rule of thumb would be no more than once per week.


Try one of these . . . (running examples)
Beginner level – Run for a minute, Brisk walk for 2 minutes, repeat for as many intervals as you can until you can no longer complete the running interval (be strict about the interval times)

Advanced Level – 600meter average pace combined with 400m sprint intervals. Repeat for 5-8 cycles.

. . . That’s it for this dose,

 

Until the next time – Stay Motivated!💪🏼

 

Rob

 

P.S. If you’re enjoying these updates and they are helping you, please support me and The Health Fix by buying me a coffee ☕️

The ‘Your Daily Health Fix’ post or email does not constitute individual medical or health advice or guidance. Always do your own research and consult directly with a professional. 

 

These post are intended to be informative, educational and entertaining. Often bold claims may be made or strong opinions offered. These statements may be contrary to popular convention or commonly disseminated narratives. It is our intention to keep these publications brief, so sometimes references or links may be excluded. We will not make any claim or give generalised conclusions or guidance that cannot be substantiated with scientific research or other forms of evidence.

 

Read our terms of service here

SEND ME MY HEALTH FIX!

We’ll keep you updated with all the best tips, guidance, science, knowledge and techniques – helping you to maximise your fitness and optimize your health.

The Health Fix Logo

LET'S GET STARTED!

Welcome to The Health Fix!

 

To start your journey towards optimal health and fitness choose one of the options below . . .

If you have a general enquiry or are unsure which package is right for you, send us a message and we’ll be in touch to answer all your questions.

The Health Fix Logo

SCHEDULE A FREE CONSULTATION SESSION

Use the booking widget below to select the date and time that is most convenient for you.

If you have an issue with the booking widget or are unsure which scheduling option might be best, contact us here and we’ll be glad to assist.

The Health Fix Logo

SCHEDULE A COACHING CALL . . .

Use the booking widget below to select the date and time that is most convenient for you.

If you have an issue with the booking widget or are unsure which scheduling option might be best, contact us here and we’ll be glad to assist.

The Health Fix Logo

SCHEDULE A COACHING CALL . . .

Use the booking widget below to select the date and time that is most convenient for you.

If you have an issue with the booking widget or are unsure which scheduling option might be best, contact us here and we’ll be glad to assist.

ARE YOU IN?

Subscribe to The Health Fix to receive the best of our nutritional guidance, fitness techniques, research reviews, news & updates – direct to your inbox for FREE!!

All you need to help you achieve and maintain optimal health!!

The Health Fix Logo

CHOOSE YOUR TRAINING PACKAGE

Select the mentoring package that best suits you – upon completion of your purchase we’ll be in touch very soon to schedule your first meeting and get you set up with all that you need!

If you have a general enquiry or are unsure which package is right for you, send us a message and we’ll be in touch to answer all your questions.