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<\/span><\/p>\nUse the modified Borg 1-10 RPE scale to monitor intensity and effort levels during interval training<\/p>\n
General Aerobic Health and Fitness Interval Training Sessions<\/h3>\n
You don’t necessarily have to have high fitness levels to perform aerobic intervals. After all, you determine your own level of intensity, and the effort remains moderate (steady-state).<\/p>\n
Ratio<\/h4>\n
1:1 effort to recovery, also known as a work-to-rest ratio<\/p>\n
Duration<\/h4>\n\n- 3 to 5 minutes for effort interval<\/li>\n
- 3 to 5 minutes for the recovery interval<\/li>\n<\/ul>\n
The length of effort and recovery may vary from 3-5 minutes. However, keep the 1:1 ratio of effort to recovery for each cycle.<\/p>\n
Intensity<\/h4>\n
You are always in control<\/p>\n
\n- Effort intervals: 4-6 on RPE Scale<\/li>\n
- Recovery intervals: 2-3 on RPE Scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you accomplish depends on how much time you have available and your current fitness level. That is to say, make the session work for you.<\/p>\n
Anaerobic Fitness Intervals<\/h3>\n
Once you have moderate-to-high fitness levels, you might like to attempt the anaerobic fitness sessions.<\/p>\n
During anaerobic fitness intervals, we use a 1:3 effort-to-recovery ratio. Using this ratio, a one-minute effort interval precedes a three-minute recovery interval.<\/p>\n
Generally, it’s best to perform anaerobic effort intervals for 90 seconds or less. If you’re performing at the correct intensities, less than 90-seconds effort will ensure your anaerobic system receives a conditioning challenge.<\/p>\n
Ratio<\/h4>\n
1:3 effort to recovery<\/p>\n
Duration<\/h4>\n\n- 30-90 seconds effort<\/li>\n
- 1.5 to 4.5 minutes recovery interval<\/li>\n<\/ul>\n
Duration of effort and recovery can vary within the above guidelines. However, aim to keep the 1:3 ratio of work to rest for each cycle.<\/p>\n
Intensity<\/h4>\n
You remain in control of how hard you work.<\/p>\n
Effort intervals: 7-10 on the RPE scale<\/p>\n
Recovery intervals: 2-3 on the RPE scale<\/p>\n
Frequency<\/h4>\n
The number of cycles you accomplish again depends on how much time you have and your current fitness level. You just need to make sure that during each recovery, you reach an ‘easy’ level before going for another interval.<\/p>\n
Comparing Aerobic and Anaerobic Fitness Intervals<\/h3>\n
In either method, you ultimately determine your own workout intensity. That being said, I encourage you to push your effort so that it lines up with the recommended RPE rating.<\/p>\n
Everyone’s perception will be different, but the end goal is the same. You want to work the interval at a higher level of effort than you would normally do. Aim to correspond your effort with the descriptive ratings on the 1-10 RPE scale.<\/p>\n
Improving Fitness and Performance with Interval Training Methods<\/h2>\n
Performance intervals are a great way to enhance and improve already good cardiovascular fitness.<\/p>\n
You might find these interval sessions useful if you’re:<\/p>\n
\n- a competitive athlete or sportsperson;<\/li>\n
- a runner looking to increase speed;<\/li>\n
- already well-conditioned and looking for a new challenge;<\/li>\n
- bored with your current workouts;<\/li>\n
- wanting to take your cardiovascular fitness to the next level.<\/li>\n<\/ul>\n
These are generally the most structured interval training sessions. Additionally, they’re examples of classic, high-intensity interval training, or HIIT session.<\/p>\n
Before progressing to these sessions, make sure you’re already well-conditioned and properly motivated. You should be ready to training in the structured and physically intense environment of performance interval training.<\/p>\n
Welcome to the world of performance interval training<\/h3>\n
The three performance interval structures that follow assume an already high level of fitness.<\/p>\n
Intensity, duration and frequency are set depending on the performance goals. These sessions use both RPE and heart rate to monitor effort and recovery intervals. Ideally, you’ll use a good quality and reliable heart rate monitor to keep you accountable.<\/p>\n
You’ll notice that there are two anaerobic performance examples. The second continues to challenge you as your cardiovascular fitness levels progress and develop. Example 2 not only increases exercise intensity, it also decreases recovery time. Essentially, you’re working harder with less rest. As a result, you’ll find this makes it a very challenging interval session.<\/p>\n
Aerobic Performance Interval Training Session<\/h3>\nRatio<\/h4>\n
1:1 Effort to recovery<\/p>\n
Duration<\/h4>\n\n- 3-5 minutes effort<\/li>\n
- 3-5 minutes recovery<\/li>\n<\/ul>\n
Again, you can vary the duration of work to rest, but aim to keep the 1:1 ratio for each cycle.<\/p>\n
Intensity<\/h4>\n\n- Effort intervals: 80-85% of HRR (4-6 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you accomplish depends on how much time you have and how fit you are.<\/p>\n
Anaerobic Performance Interval Training Session – Example 1<\/h3>\nRatio<\/h4>\n
1:3 Effort to recovery<\/p>\n
Duration<\/h4>\n\n- 30-90 seconds of effort<\/li>\n
- 1.5 to 4.5 minutes of recovery<\/li>\n<\/ul>\n
Effort and recovery can vary each cycle but aim to keep within the 1:3 work-to-rest ratio<\/p>\n
Intensity<\/h4>\n\n- Effort intervals: 85-90% of HRR (5-8 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you complete will depend on your current fitness and how much time you have available.<\/p>\n
Anaerobic Performance Interval Training Session – Example 2<\/h3>\nRatio<\/h4>\n
1:2 Effort to recovery<\/p>\n
Duration<\/h4>\n\n- 30-90 seconds of effort<\/li>\n
- 1 to 3 minutes of recovery<\/li>\n<\/ul>\n
Effort and recovery can vary each cycle but aim to keep within the 1:2 work-to-rest ratio. Don’t worry, it’s supposed to feel tough!<\/p>\n
Intensity<\/h4>\n\n- Effort intervals: Greater than 90% of HRR (8-10 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you complete will depend on your current fitness and how much time you have available.<\/p>\n
Guidelines for performing interval sessions safely and effectively<\/h2>\n\n- As with any fitness session, make sure you warm-up for at least 5 minutes before attempting the intervals. Additionally, follow your session with a cool-down of at least 5 minutes. After the cool-down, you should feel like your heart rate and breathing are back to pre-exercise levels.<\/span><\/li>\n
- If you feel ready for the next interval, then do it. If you need more time to recover, allow yourself to take it. Remember, common sense always rules. Keep interval training fun, challenging and aligned with your workout goals.<\/span><\/li>\n
- Beginners, or unconditioned participants, shouldn’t participate in interval conditioning that pushes beyond an RPE of 7.<\/span><\/li>\n
- Carefully monitor your exertion level. Exhaustion is not the goal. Interval training should feel enjoyable and, though challenging, shouldn’t create lingering fatigue or a negative experience.<\/span><\/li>\n
- Remember, how hard you push during an interval is up to you. Even though you are encouraged to exert beyond your comfort zone, listen to your body.<\/span><\/li>\n
- Interval training workouts that repeat about 10-12 anaerobic cycles should only be used once or twice per week. Monitor your workouts and make sure you are recovering adequately to avoid overtraining.<\/span><\/li>\n<\/ul>\n
<\/a><\/p>\nREAD ALSO:<\/span> <\/strong>Overtraining Syndrome – How to beat it<\/a><\/p>\nRecovery after your interval conditioning efforts<\/h2>\n
The drawback of anaerobic interval training is that you get lactic acid building up in the bloodstream and working muscles. As a result, it takes longer to recover from working anaerobically.<\/p>\n
We account for this by adjusting the ratios between effort and recovery.<\/p>\n
Proper recovery duration at the right intensity is crucial after anaerobic effort intervals.<\/p>\n
After all, it’s during the recovery periods that many of the specific training adaptations occur.<\/p>\n
In other words, many of the benefits you’re looking for take place during the rest, not the work.<\/p>\n
<\/a><\/p>\nREAD ALSO:<\/span> <\/strong>Recovering after a hard gym session<\/a><\/p>\nDon’t cut your rest periods short. They’re just as important as the effort.<\/p>\n
Also, active recovery helps speed up your recovery from the interval efforts. During active recovery, submaximal exercise (usually steady-state or lower) continues to help prevent muscle cramps and stiffness. Furthermore, by continuing to move you’re actually helping the recovery process.<\/p>\n
Active recovery accelerates lactic acid removal from your system, more than rest. Keeping the body moving and the blood flowing is more effective than complete rest, like lying down for example. Easy aerobic exercise may help remove lactic acid due to the increased blood flow it encourages.<\/p>\n
The increased availability of blood and oxygen to your muscles allows the lactic acid to be metabolised.<\/p>\n
Using interval training to maximise fat burning and calorie usage<\/h2>\n
There is a lot of confusion surrounding the idea of fat-burning versus carbohydrate-burning.<\/p>\n
Should you slow down, go longer or work harder to help you burn fat? Let me clear up a few fat myths.<\/p>\n
People have been misled.<\/p>\n
Many believe they need to exercise for over 20 minutes and at a low intensity to burn fat.<\/p>\n
First, let’s dispel the 20-minute myth.<\/p>\n
Even when you’re lying flat on your back, the calories your body burns come from both fat and carbohydrate. Technically, your body is working aerobically while at rest and you’re using fat.<\/p>\n
It’s crystal clear that you don’t have to exercise for 20 minutes before you begin using fat for energy.<\/p>\n
If you’re new to exercise, don’t be discouraged if you can’t last for 20 minutes. When it comes to exercise and activity, something is better than nothing. As you get stronger and fitter, you’ll be able to eventually go longer.<\/p>\n
Do you burn more fat when you go slow?<\/h2>\n
The answer is really yes and no, but mostly no.<\/p>\n
It’s true that as you exercise harder you burn a little less fat per calorie. Conversely, going slower burns a little more fat per calorie.<\/p>\n
This seems to support the idea that as exercise becomes harder, your body burns less total fat. In actual fact, only less fat is burned per single calorie<\/strong>.<\/p>\nHere’s the rest of the story.<\/p>\n
Cranking up the pace and intensity burns more total calories and more fat calories. Why? Well, at the end of the harder workout, you breathe more oxygen. Each litre of oxygen you take in burns about 5 calories. The more oxygen you take in, the more calories and fat you burn overall.<\/p>\n
Have a look at the below table to help illustrate the effect of intensity on fat and carbohydrate burning.<\/p>\n
Fat and Calorie consumption at two different intensities<\/h3>\n
The length of effort and recovery may vary from 3-5 minutes. However, keep the 1:1 ratio of effort to recovery for each cycle.<\/p>\n
Intensity<\/h4>\n
You are always in control<\/p>\n
- \n
- Effort intervals: 4-6 on RPE Scale<\/li>\n
- Recovery intervals: 2-3 on RPE Scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you accomplish depends on how much time you have available and your current fitness level. That is to say, make the session work for you.<\/p>\n
Anaerobic Fitness Intervals<\/h3>\n
Once you have moderate-to-high fitness levels, you might like to attempt the anaerobic fitness sessions.<\/p>\n
During anaerobic fitness intervals, we use a 1:3 effort-to-recovery ratio. Using this ratio, a one-minute effort interval precedes a three-minute recovery interval.<\/p>\n
Generally, it’s best to perform anaerobic effort intervals for 90 seconds or less. If you’re performing at the correct intensities, less than 90-seconds effort will ensure your anaerobic system receives a conditioning challenge.<\/p>\n
Ratio<\/h4>\n
1:3 effort to recovery<\/p>\n
Duration<\/h4>\n
- \n
- 30-90 seconds effort<\/li>\n
- 1.5 to 4.5 minutes recovery interval<\/li>\n<\/ul>\n
Duration of effort and recovery can vary within the above guidelines. However, aim to keep the 1:3 ratio of work to rest for each cycle.<\/p>\n
Intensity<\/h4>\n
You remain in control of how hard you work.<\/p>\n
Effort intervals: 7-10 on the RPE scale<\/p>\n
Recovery intervals: 2-3 on the RPE scale<\/p>\n
Frequency<\/h4>\n
The number of cycles you accomplish again depends on how much time you have and your current fitness level. You just need to make sure that during each recovery, you reach an ‘easy’ level before going for another interval.<\/p>\n
Comparing Aerobic and Anaerobic Fitness Intervals<\/h3>\n
In either method, you ultimately determine your own workout intensity. That being said, I encourage you to push your effort so that it lines up with the recommended RPE rating.<\/p>\n
Everyone’s perception will be different, but the end goal is the same. You want to work the interval at a higher level of effort than you would normally do. Aim to correspond your effort with the descriptive ratings on the 1-10 RPE scale.<\/p>\n
Improving Fitness and Performance with Interval Training Methods<\/h2>\n
Performance intervals are a great way to enhance and improve already good cardiovascular fitness.<\/p>\n
You might find these interval sessions useful if you’re:<\/p>\n
- \n
- a competitive athlete or sportsperson;<\/li>\n
- a runner looking to increase speed;<\/li>\n
- already well-conditioned and looking for a new challenge;<\/li>\n
- bored with your current workouts;<\/li>\n
- wanting to take your cardiovascular fitness to the next level.<\/li>\n<\/ul>\n
These are generally the most structured interval training sessions. Additionally, they’re examples of classic, high-intensity interval training, or HIIT session.<\/p>\n
Before progressing to these sessions, make sure you’re already well-conditioned and properly motivated. You should be ready to training in the structured and physically intense environment of performance interval training.<\/p>\n
Welcome to the world of performance interval training<\/h3>\n
The three performance interval structures that follow assume an already high level of fitness.<\/p>\n
Intensity, duration and frequency are set depending on the performance goals. These sessions use both RPE and heart rate to monitor effort and recovery intervals. Ideally, you’ll use a good quality and reliable heart rate monitor to keep you accountable.<\/p>\n
You’ll notice that there are two anaerobic performance examples. The second continues to challenge you as your cardiovascular fitness levels progress and develop. Example 2 not only increases exercise intensity, it also decreases recovery time. Essentially, you’re working harder with less rest. As a result, you’ll find this makes it a very challenging interval session.<\/p>\n
Aerobic Performance Interval Training Session<\/h3>\n
Ratio<\/h4>\n
1:1 Effort to recovery<\/p>\n
Duration<\/h4>\n
- \n
- 3-5 minutes effort<\/li>\n
- 3-5 minutes recovery<\/li>\n<\/ul>\n
Again, you can vary the duration of work to rest, but aim to keep the 1:1 ratio for each cycle.<\/p>\n
Intensity<\/h4>\n
- \n
- Effort intervals: 80-85% of HRR (4-6 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you accomplish depends on how much time you have and how fit you are.<\/p>\n
Anaerobic Performance Interval Training Session – Example 1<\/h3>\n
Ratio<\/h4>\n
1:3 Effort to recovery<\/p>\n
Duration<\/h4>\n
- \n
- 30-90 seconds of effort<\/li>\n
- 1.5 to 4.5 minutes of recovery<\/li>\n<\/ul>\n
Effort and recovery can vary each cycle but aim to keep within the 1:3 work-to-rest ratio<\/p>\n
Intensity<\/h4>\n
- \n
- Effort intervals: 85-90% of HRR (5-8 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you complete will depend on your current fitness and how much time you have available.<\/p>\n
Anaerobic Performance Interval Training Session – Example 2<\/h3>\n
Ratio<\/h4>\n
1:2 Effort to recovery<\/p>\n
Duration<\/h4>\n
- \n
- 30-90 seconds of effort<\/li>\n
- 1 to 3 minutes of recovery<\/li>\n<\/ul>\n
Effort and recovery can vary each cycle but aim to keep within the 1:2 work-to-rest ratio. Don’t worry, it’s supposed to feel tough!<\/p>\n
Intensity<\/h4>\n
- \n
- Effort intervals: Greater than 90% of HRR (8-10 on RPE scale)<\/li>\n
- Recovery intervals: 2-3 on the RPE scale<\/li>\n<\/ul>\n
Frequency<\/h4>\n
The number of cycles you complete will depend on your current fitness and how much time you have available.<\/p>\n
Guidelines for performing interval sessions safely and effectively<\/h2>\n
- \n
- As with any fitness session, make sure you warm-up for at least 5 minutes before attempting the intervals. Additionally, follow your session with a cool-down of at least 5 minutes. After the cool-down, you should feel like your heart rate and breathing are back to pre-exercise levels.<\/span><\/li>\n
- If you feel ready for the next interval, then do it. If you need more time to recover, allow yourself to take it. Remember, common sense always rules. Keep interval training fun, challenging and aligned with your workout goals.<\/span><\/li>\n
- Beginners, or unconditioned participants, shouldn’t participate in interval conditioning that pushes beyond an RPE of 7.<\/span><\/li>\n
- Carefully monitor your exertion level. Exhaustion is not the goal. Interval training should feel enjoyable and, though challenging, shouldn’t create lingering fatigue or a negative experience.<\/span><\/li>\n
- Remember, how hard you push during an interval is up to you. Even though you are encouraged to exert beyond your comfort zone, listen to your body.<\/span><\/li>\n
- Interval training workouts that repeat about 10-12 anaerobic cycles should only be used once or twice per week. Monitor your workouts and make sure you are recovering adequately to avoid overtraining.<\/span><\/li>\n<\/ul>\n
<\/a><\/p>\n
READ ALSO:<\/span> <\/strong>Overtraining Syndrome – How to beat it<\/a><\/p>\n
Recovery after your interval conditioning efforts<\/h2>\n
The drawback of anaerobic interval training is that you get lactic acid building up in the bloodstream and working muscles. As a result, it takes longer to recover from working anaerobically.<\/p>\n
We account for this by adjusting the ratios between effort and recovery.<\/p>\n
Proper recovery duration at the right intensity is crucial after anaerobic effort intervals.<\/p>\n
After all, it’s during the recovery periods that many of the specific training adaptations occur.<\/p>\n
In other words, many of the benefits you’re looking for take place during the rest, not the work.<\/p>\n
<\/a><\/p>\n
READ ALSO:<\/span> <\/strong>Recovering after a hard gym session<\/a><\/p>\n
Don’t cut your rest periods short. They’re just as important as the effort.<\/p>\n
Also, active recovery helps speed up your recovery from the interval efforts. During active recovery, submaximal exercise (usually steady-state or lower) continues to help prevent muscle cramps and stiffness. Furthermore, by continuing to move you’re actually helping the recovery process.<\/p>\n
Active recovery accelerates lactic acid removal from your system, more than rest. Keeping the body moving and the blood flowing is more effective than complete rest, like lying down for example. Easy aerobic exercise may help remove lactic acid due to the increased blood flow it encourages.<\/p>\n
The increased availability of blood and oxygen to your muscles allows the lactic acid to be metabolised.<\/p>\n
Using interval training to maximise fat burning and calorie usage<\/h2>\n
There is a lot of confusion surrounding the idea of fat-burning versus carbohydrate-burning.<\/p>\n
Should you slow down, go longer or work harder to help you burn fat? Let me clear up a few fat myths.<\/p>\n
People have been misled.<\/p>\n
Many believe they need to exercise for over 20 minutes and at a low intensity to burn fat.<\/p>\n
First, let’s dispel the 20-minute myth.<\/p>\n
Even when you’re lying flat on your back, the calories your body burns come from both fat and carbohydrate. Technically, your body is working aerobically while at rest and you’re using fat.<\/p>\n
It’s crystal clear that you don’t have to exercise for 20 minutes before you begin using fat for energy.<\/p>\n
If you’re new to exercise, don’t be discouraged if you can’t last for 20 minutes. When it comes to exercise and activity, something is better than nothing. As you get stronger and fitter, you’ll be able to eventually go longer.<\/p>\n
Do you burn more fat when you go slow?<\/h2>\n
The answer is really yes and no, but mostly no.<\/p>\n
It’s true that as you exercise harder you burn a little less fat per calorie. Conversely, going slower burns a little more fat per calorie.<\/p>\n
This seems to support the idea that as exercise becomes harder, your body burns less total fat. In actual fact, only less fat is burned per single calorie<\/strong>.<\/p>\n
Here’s the rest of the story.<\/p>\n
Cranking up the pace and intensity burns more total calories and more fat calories. Why? Well, at the end of the harder workout, you breathe more oxygen. Each litre of oxygen you take in burns about 5 calories. The more oxygen you take in, the more calories and fat you burn overall.<\/p>\n
Have a look at the below table to help illustrate the effect of intensity on fat and carbohydrate burning.<\/p>\n
Fat and Calorie consumption at two different intensities<\/h3>\n
- If you feel ready for the next interval, then do it. If you need more time to recover, allow yourself to take it. Remember, common sense always rules. Keep interval training fun, challenging and aligned with your workout goals.<\/span><\/li>\n
- As with any fitness session, make sure you warm-up for at least 5 minutes before attempting the intervals. Additionally, follow your session with a cool-down of at least 5 minutes. After the cool-down, you should feel like your heart rate and breathing are back to pre-exercise levels.<\/span><\/li>\n