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.