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Get it Up - Your Heart Rate, That is: Interval Training

We all know that cardio workouts are an essential element to fitness and weight loss, but doing the same old routine can get quite stale. Adding some interval training can really spice up your exercise routine as well as increase its calorie burning potential.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy, medium and hard amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For Intervals you work between intensity levels of Fat Burning, Endurance and Performance training. To find your heart rate zones check out my Calculator.

Here's a routine to try on your favorite piece of cardio equipment or while running. When you are in the endurance zone you should feel like you are working HARD. So warm up and cool down should feel relatively easy, and low performance zone should feel challenging.

Intrigued? Then

01:00-05:00 -- WARM UP (Fat Burning)
05:00-07:00 -- Low zone of Performance
07:00-09:00 -- Upper zone of Performance (increase incline of machine)
09:00-10:00 -- Endurance zone
10:00-13:00 -- Upper zone of Performance
13:00-14:00 -- Endurance zone
14:00-17:00 -- Low zone of Performance
17:00-18:00 -- Endurance zone
18:00-20:00 -- Upper zone of Performance
20:00-22:00 -- Low zone of Performance
22:00-23:00 -- Upper zone of Performance
23:00-24:00 -- Endurance zone
24:00-27:00 -- Low zone of Performance
27:00-32:00 -- COOL DOWN (Fat Burning)

Now you should stretch, drink some water and congratulate yourself for completing your first interval workout.

Let me know what you think about it. Also, you all know that you should consult your doctor before starting any exercise program, right?

Join The Conversation
princessjaslew princessjaslew 9 years
i only just started exercising regularly so this may sound like a dumb questino: is the 'interval' option on an elliptical machine counted as interval training?
Arthur Arthur 10 years
I try and do at least one interval workout a week. interval training is by far my least favorite. soooo painful.
UrbanBohemian UrbanBohemian 10 years
I love interval training. I love that I work out more than one muscle group at the same time.
Midnightkiss4u09 Midnightkiss4u09 10 years
exercise is good.
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