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If you are seeking examples of interval training, then this article will discuss the benefits of training in this manner and provide specific examples.

What Is Interval Training?

Before providing specific examples of interval training, it is essential to define what this method of training entails.

Interval training is a type of exercise that combines set intervals of extremely high intensity activity (such as anaerobic activity) with periods of lower level activity such as walking or light jogging. Interval training is also known as high-intensity interval training (HIIT). Combining these short, fast bursts of high intensity activity with longer periods of low intensity sustained activity confers many benefits.

Benefits of Interval Training

Interval training combines aerobic and anaerobic exercise into a single workout. This provides a number of benefits to the body including:

Increased oxygen uptake

Better oxygen delivery to muscles

Cross-training in a single workout

Stronger cardiopulmonary fitness

Can help prevent repetitive stress injuries

Burns more calories

May cause more fat burning than regular cardiovascular exercise

Increased lean body mass

Various Examples of Interval Training

Almost any type of exercise can be made into interval training. In order to convert your regular cardiovascular workout into interval training, you simply need to incorporate short periods of extremely high intensity exercise with longer periods of lower intensity exercise. For example, if you are running on a treadmill, you can sprint for 60 seconds followed by three minutes of jogging. Repeating this cycle five to ten times can result in an excellent high-intensity interval training workout.

Other interval training examples follow.

Sports

Most sports naturally incorporate intervals. The periods of sprinting across a court or down a playing field combined with lighter periods of jogging or walking are a great interval workout.

Weight Training Circuits

Weight training circuits can be a terrific form of interval training. To perform weight training circuits, alternate periods of weightlifting where you can lift the weights eight to ten times to exhaustion with 60 to 90 seconds of cardiovascular activity like jogging or walking on a treadmill. Complete a full-body circuit for a complete interval training workout.

Fitness Equipment

As discussed earlier, any cardiovascular fitness equipment can be used for interval training by alternating short periods of extremely high intensity activity with longer periods of lighter activity.

Walking/Jogging

Walking and jogging can be turned into an interval training workout by sprinting for 60 seconds and then jogging or walking at a more comfortable pace for three minutes. Perform five to ten cycles for a complete workout.

Hiking and Trail Running

Hiking and trail running on hilly trails is another way to create a natural interval workout. The hills are the high intensity, while downhill and flat areas provide the natural recovery period.

Running Stairs

High school stadiums are a terrific place to get an interval workout. To interval train, run up the stairs as fast as you can and then run down the stairs and jog on the track for a lap for the lower intensity portion. Complete five to ten circuits.

Jumping Rope

Jumping rope can be used for interval training. Alternate three minute periods of light jumping with 60 second periods of high speed jumping.

Swimming

Swimming can also be adapted to interval training. To do this, swim a length of the pool at top speed, followed by a lap at a more leisurely pace.

Getting Started with Interval Training

If this sounds like a great way to work out to you, then getting started is easy. You can begin to incorporate interval training into your regular workout. Those new to interval training may want to start with shorter bursts of high intensity activity with a duration of 30 seconds or less and use longer periods of sustained lower intensity activity lasting three minutes or longer. As you get into shape, you can begin to lengthen your high intensity periods and shorten your low intensity periods. If you plan to incorporate weight circuits into interval training, it is always best to work with a personal trainer in order to learn proper form and avoid injury.

Tips

Always warm up and cool down before and after an interval workout.

Start with just a few intervals - maybe four or five cycles - and work your way up to doing more as your fitness level increases.

Always check with your personal health care provider prior to undertaking any new exercise program.

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Examples of Interval Training | LoveToKnow

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If you are seeking examples of interval training, then this article will discuss the benefits of training in this manner and provide specific examples. Before providing specific examples of interval training, it is essential to define what this method of training entails.

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Description:
Interval Training involves alternating between periods of hard exercise and rest.
(BBC Bitesize, 2016)

Example of session:
Interval training is a type of exercise that combines set intervals of extremely high intensity activity (such as anaerobic activity) with periods of lower level activity such as walking or light jogging. Interval training is also known as high-intensity interval training (HIIT). Combining these short, fast bursts of high intensity activity with longer periods of low intensity sustained activity confers many benefits.
(Love to Know, 2016)

How does it improve aerobic endurance?
It improves speed and muscular endurance.
(BBC Bitesize, 2016)

Benefits:
- Increased oxygen uptake. - Better oxygen delivery to muscles.
- Cross-training in a single workout.
- Stronger. cardiopulmonary fitness
- Can help prevent repetitive stress injuries.
- Burns more calories.
- May cause more fat burning than regular cardiovascular exercise.
- Increased lean body mass.

(Love to Know, 2016)

Resources:
BBC Bitesize, 2016
Love to Know, 2016

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Description:Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
( medicine health 2016)
Example of session:
leg abduction;
1 rep on either leg. reps of 10.

plank;
2 reps on either side. reps of 10. hold rep for 10 seconds.

side plank;
2 reps on either side. reps of 10. hold rep for 10 seconds.

knees;
2 reps. reps of 10. hold each rep for 30 seconds. 2 reps on each leg

leg raises;
2 reps. reps of 10. hold of 10 seconds. 2 reps on each leg.

shoulders;
2 reps. reps of 10. hold of 10 seconds. 2 reps on each leg.
(u.s news 2016)
How does it improve strength? Resistance training increases muscle strength by making your muscles work against a weight or force.
( Brianmac 2016)
Benefits:

Increased bone mineral density, which can reduce the risk of osteoporosis and related fractures later in life

Increased muscle strength

Improved posture

A more active metabolism, which can assist with weight management.

(sanitarium 2016)

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Description:
Circuit Training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'.
(BBC Bitesize, 2016).

Example of session:

(BrianMac, 2016)

How does it improve speed?
It can be designed to improve speed, agility, coordination, balance and muscular endurance.
(BBC Bitesize, 2016).

Benefits:
- Get maximum results results in minimum time.
- Challenges the whole body.
- Mix cardio and strength training.
- Good for the metabolism
(Shape, 2016)

Resources:
- BBC Bitesize, 2016
- Shape, 2016
-BrianMac, 2016

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Description:
Fartlek Training which is also known as 'speed training', which is designed to vary your speed and the type of terrain over which you run, walk, cycle or ski. (BBC Bitesize, 2016).

Example of session:
Fartlek Training;
- Watson Fartlek;
- 10 minute warm up jog
- Stride hard for 4 mins and 1 minute jog recovery - repeat x8.
- 10 minute cool down jog.

- Saltin Fartlek
- 10 minutes warm up.
- Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
- 10 minute cool down.

- Astrand Fartlek
- 10 minutes warm up.
- Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog/run, maximum effort for 60 seconds, 120 seconds jog run.
- 10 minute cool down.

- Gerschler Fartlek
- 10 minutes warm up.
- Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
- 10 minute cool down.

(BrianMac, 2016)

How does it improve aerobic endurance?
Fartlek Training improves aerobic and anaerobic fitness. (BBC Bitesize, 2016).

Benefits:
- Reduces overuse injuries by varying the periods of  high intensity and low intensity exercise.
- Offers an efficient way to incorporate high intensity and low intensity workouts into one routine.
- Improves athletic performance by mimicking the intensity and flow of competition.
(Stack, 2016)

Resources:
- BBC Bitesize, 2016
- Stack, 2016
- BrianMac, 2016

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Description:
The training method to increase power is Weight Training. Weight Training included using weights
to provide resistance to the muscles. The weights will help the muscles to gain strength and power. (BBC Bitesize, 2016)

Example of session:
Weight Training does make in improvement on the body, and here are some examples of how they are achieved;
- Muscular Strength: high weights and low reps.
- Muscular Endurance: low weights and high reps doing as many sets as possible.
- Power: medium weights and reps that are performed quickly. (BBC Bitesize, 2016)

How does it improve power?
Weight Training improves a number of things which include; muscular strength,  muscular endurance and power. (BBC Bitesize, 2016)

Benefits:
- It improves physical power and strength.
- It makes daily activities easier to perform.
- It improves bone density.
- It promotes fat-free body mass.
- It increases the strength of connective tissue, muscles, and tendons.
- Also improves body confidence.
(Active.com, 2016)

Resources:
- BBC Bitesize, 2016
- Active.com, 2016

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Description: The training method to improve flexibility is static stretching. Static stretching  is used to stretch muscles while the body is at rest.
(Wikipedia 2016)
Example of session: Most of the bodies muscles can be relaxed/ stretched through static stretching a few examples are:
Groin stretch -

Sit with tall posture. Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side. Resting your hands on your lower legs or ankles and ease both knees towards the ground

Shoulder stretch-

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your right arm, parallel with the ground across the front of your chest .Bend the left arm up and use the left forearm to ease the right arm closer to you chest

(Brian mac 2016)

How does it improve flexibility?
Static stretching is composed of various techniques that gradually lengthen a muscle to an elongated position.
(Wikipedia 2016)
Benefits of static stretching:

Static stretching has shown, through research, to improve flexibility and joint range of motion

This mode of stretching prevents the soft tissues from absorbing high amounts of energy over a short period of time as does ballistic stretching.

This slow form of stretching will not facilitate a strong reflex response and so helps in relaxation.

Stretching in a static manner is thought to be the safest way to stretch

(stretching exercise guide 2016)