According to research from the American College of Sports Medicine, short high-intensity workouts burn more calories, improves strength and endurance, increases tolerance to lactic acid build-up and benefits the cardiovascular system. Interval training also boosts your mental wellness, as it helps with stress relief and mood improvement. It has a longer after-burn effect than a low-intensity workout, which means you’ll continue burning calories when you’ve stopped working out, and the activities are short which means that time is less of an issue. You can perform most exercises anywhere, even in front of the TV, and the idea is to alternate short bursts of high intensity training periods with short periods of rest or training at a low intensity level.
When it comes to the workout itself, there are many ways to go about it. Advanced HIIT (high intensity interval training) workouts involve, for example, running at different speeds (one minute fast, two minutes slower, one minute fast and so on). Intervals can make up your whole workout routine, or you can perform them in the middle or at the end of the activity. Using a heart rate monitor will show you that during the short bursts of activity your heart rate is up to 90% of the maximum it can go. This will also help you control the process of the training and track your progress.
However, before you begin make sure that you know exactly what you are capable of. It might be wise to consult a doctor before your start any intense fitness programme, and speak with a fitness trainer about outlining a plan that works for you. Beginners need longer recovery periods, and the training to recovery ratio should work out at 1:3. Also, if you experience any pain in your heart or stomach, immediately stop what you are doing and continue walking. Finally, make sure you always warm-up and cool-down every time you do interval training.