Have you been working out several times a week, but still not dropping those pounds and inches? It may be time to try interval training, which has been proven to bring results, when traditional exercise routines just can’t. And remember — if either traditional or interval training regimes are still too painful, our physical therapists can get you back to those workouts in no time!
Why Does Interval Training Work?
High Intensity Interval Training (HIIT) involves quick, intense bursts of activity, followed by brief “recovery periods” of moderate movement. A classic HIIT example is two minutes of walking, 60 seconds of jogging, then repeating this alternate pattern during a 20 to 30 minute session.
Alternating between interval bursts and a more moderate pace increases your body’s need for oxygen, keeping your heart rate pumping faster and burning more calories. And that fat burning effect continues throughout the day!
If you’re a beginning jogger, your interval training could include the manageable routine mentioned above of walking for two minutes, running for one minute, then repeating the routine for about 20 minutes.
In the coming weeks, gradually move up to jogging slowly (rather than walking) for four minutes and then running for four minutes. Complete five cycles during a 30-minute workout.
Interval training swimming is ideal for those with movement challenges, because it delivers an intense workout that builds strength and promotes flexibility, all while exerting minimal strain on bones, joints, and tendons.
Break your swimming interval training sessions into laps. For example, swim one 25-meter freestyle quickly, followed by a leisurely 25-meter backstroke.
Jump Rope HIIT
Try your new jump rope interval training by jumping 100 reps and resting for 1 minute. Repeat 10 times. Alternatively, time your reps by jumping for 30 seconds, resting for 60 seconds, and so on, for at least 20 minutes.
Stationary Bike HIIT
Before your session, make sure the resistance level on your stationary bike is set high enough that your legs don’t spin wildly during the intense phase of the HIIT workout.
Start with a steady five minute warm-up at a moderate pace before switching to 30 seconds of intense pedaling, then 30 seconds of easy pedaling. Repeated this pattern four or five times. Finish with reps of one minute of intensity, followed by one minute of easy pedaling.
Having trouble during those intense bursts of activity? Give Elliott Physical Therapy a call so that you can incorporate the right kind of physical training into your personalized HIIT workout.