Warning: Interval training is an advanced type of training. Therefore if you aren’t continuously training (aerobics training of minimum 20 minutes, 2-3 times a week) for the last several months I would recommend not applying it in your training (until you reach the needed level). If you or your relatives have any heart problems please consult physician.
Note: interval training is used not only in aerobics but also in anaerobic training (for example: circuit training).
There are two main training types in aerobics:
- Continuous training – steady aerobic way. For instance: cycling with a steady speed.
- Interval training – characterized with changing intensity. Typical spinning class is a good example where faster/slower pedaling (high/low levels) are changed every predefined amount of time.
In order to increase heart production (Heart production = pulse [number of beats/minute] * beat volume [milliliter/beat]) we need to increase the beat volume (amount of blood our heart pumps every beat). And the ultimate way to do so is interval training.
An example of possible interval training:
- Warm up (from average jogging [6 km/h] to slow running [10 km/h]) – 5 min.
- Fast running [14 km/h] – 1 min.
- Slow running [10 km/h] – 1 min.
- Repeat steps 2&3 in a loop - four times.
- Cool down (from slow running to average jogging) – 5 min.
Note: this example contained speed changes, it’s also possible to change the intensity using the inclines (jogging with 0 degrees slope vs. jogging with 6 degrees slope) or a combination of speed and incline levels.
What is the idea behind interval training?
When you exercise with intensity you heart is working hard. But, people can’t maintain (sub) maximal intensity for long. Therefore periods of low activity are needed. Periods of low activity give some rest, but you should remember that every mechanism has its own recovery time (there isn’t enough time for heart rate to decline and for oxygen consumption to decrease). As result, during whole workout the pulse is kept on high MHR (for MHR meaning see heart rate formulas) percentage and around maximal oxygen consumption.
Additional link:
http://en.wikipedia.org/wiki/Interval_training