Interval Running

Another great method of incorporating highly variable intensity exercise is to play sports. Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this (caution - this may be too fast for shorter individuals or if you’re not yet in good shape; adjust appropriately):

Warm-up - For 3-4 minutes at 3.0 - 5.0 MPH (a fast walk or light jog)
                 - run at 8.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
Interval 1
                - run at 10.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
                 - run at 8.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
Interval 2
                - run at 10.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
                 - run at 8.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
Interval 3
                - run at 10.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
                 - run at 8.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
Interval 4
                - run at 10.0 mph for 1 minute --> walk at 4.0 mph for 1.5 minutes
  • This is a very intense 20-minute workout. 
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