With interval training you work at a higher intensity than you would if you were exercising
continuously. The duration of the work period is split into shorter blocks of time (intervals) – separated
by periods of recovery. During the recovery periods you should not stop altogether but simply reduce
the intensity at which you are working. In order for interval training to be effective you must put
maximal effort into the work periods.
Interval training can be carried out by using gym equipment, running, cycling, skating and/or swimming.
The sessions should include a warm up and a cool down and will generally take around 30-40 minutes
to complete making them a more efficient form of training than continuous training.
The intervals should be completed at >85% of your maximal heart rate or 8+ out of 10 or an
‘uncomfortable’ pace where you feel out of breath. Generally, interval training should have a ratio of
1:3 work:rest i.e. work for 1 minute and recover for 3 minutes. Sport specific interval training sessions
can be developed and a good Personal Trainer should be able to advise on this.
BlueSkies Health, Fitness & Well-Being
| Page 2
| Page 3
| Page 4
| Page 5
| Page 6
| Page 7
| Page 8
| Page 9
| Page 10
| Page 11
| Page 12
| Page 13
| Page 14
| Page 15
| Page 16