Get Results with Interval Training

Martial art and other self defense practice are natural forms of interval training, because the rule of specificity makes high intensity the right way to do it. Once you learn basic technique, like blocking, striking with the hands and feet, changing position, and so on, the exercise can be done about anywhere, and takes no special equipment.

These movements tend to involve the entire body, and concentrate on the midsection (if they're done right). Also if they are done right they are good meditation, since focus is on relaxation and concentration. And since you are also increasing your ability to defend yourself, you get more bang for the buck, as the saying goes.

One of the best self defense techniques is running as fast as you can, over all sorts of terrain (even in your own house), mixed with walking when you are too tired to run. This is also good interval training. - 4/14/2013 12:11:49 PM

CJT 183
how are you doing on your interval training ? - 4/13/2013 9:14:56 AM

I love, love, love interval training! It is TOUGH, but I love it. Usually I do interval training on the elliptical, stationary bike, treadmill and with DVDs. On the elliptical, I'll push myself to the limit during the chorus part of a song and then level off during the verse of a song and if on the treadmill, I'll jog for a entire song, then rest one minute, walk at a steep incline for an entire song, then rest for one minute, then repeat. - 4/13/2013 8:34:04 AM

good article. Interval training definitely helps get into better shape, BUT, where is the weight training?? That can be done in intervals as well and is an important part of any fitness program.
To answer the question "Can Intervals be done IN THE POOL"
YES! Basically interval training means that you vary the intensity of your workout, so swim at "sprint speed " for a short period of time until you heart rate in up, then at a slower pace while you recover, repeat this cycle just like the article recommends for running! - 4/13/2013 6:01:02 AM

It seems to be a good work out. I too do the same. Run for 200 to 300 m and walk for 1 km and again run for 200 m and walk. This way I can maintain the energy level. - 4/13/2013 5:04:24 AM

I like the interval type...still trying to figure out what controls it ..heartbeat? Time? OR?
I am 62 , 198... - 3/3/2013 9:48:43 AM

is there a way to do intervals in the pool? - 11/8/2012 8:13:29 AM

is there any way to do intervals in the pool? - 11/8/2012 8:11:14 AM

Oh, one other point: one reason that interval training helps burn more fat overall is because of the AFTERBURN. It all comes down to elevated metabolism after your workout is completed – the afterburn, a.k.a. POST EXERCISE OXYGEN CONSUMPTION.

Let’s put this in perspective: Say that you worked out at 8AM on Saturday. By way of metabolic resistance training or interval training, you’d still be burning calories from that workout while out at the TV on Sunday.

You want to burn calories while watching Sunday football? Now you can.



- 8/27/2012 12:11:27 PM

Heart rate monitors are just a tool and you can get one that is VERY easy to use that offers basic functions. I've been using them for over 3 decades and have used some very sophisticated models. What they can help you do is LEARN what is really going on. Perceived effort can and often is different than REAL effort. But with practice you can learn what your intensities really are.

To the greater point of the article: slow-go cardio does very LITTLE in the way of fat loss. And unless you have some specific training goals, say, run a marathon, there is very little need to actually engage in slow-go cardio exercise.

One study showed that a research group compared 20 weeks of endurance training vs. 15 weeks of interval training. The results: While the aerobic/endurance group actually managed to burn more total calories during exercise over 20 weeks (logical they trained 5 weeks longer), the interval training group lost NINE TIMES more body fat. NINE TIMES.
More FAT LOSS in LESS time of exercise.
[Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8]

BTW - I am 53 with single digit body fat, can run a 3-hour marathon and 19 minute 5k, canoe 8 miles an hour, do 80+ push-ups in a minute, do 30-35 good chin-ups. I can do this BECAUSE I do HIGH intensity exercise, regularly. I also believe HIT with weights to be the BEST form of exercise there is, as long as it's done correctly.


- 8/27/2012 11:56:06 AM

I started doing what I will call "heavy" interval training about six months ago, and it has made a huge difference in my weight and endurance. I run 3-4 miles; running the first mile at a 8.5 minute per mile pace; then I do alternating 25-30 second sprints (as hard as I can go) walk or jog slowly for 60 seconds; then another 25-30 second sprint. I do ten-twelve of these in the middle of my run. I get to about 90% of my max heart rate. I slow it down about the last half mile and then I give it one more shot. It works! - 8/27/2012 10:07:28 AM

I've been doing interval training for over 30 years; I was doing it long before I ever heard the term "interval training." My main exercise has always been martial arts, and running has been a close second (they're both good for exercise and self defense). Because of the principle of specificity, a cycle of intense activity and rest is the best way for martial arts to be practiced; not all schools do them this way, but after I got a sense of what I was doing I always did. And I found that mixing fast walking with short sprints worked very well too. I used to do this sort of exercise for hours, literally, without wearing out.

Now at 58 I still do this type of exercise, but a lot less of it because I get tired a lot faster and don't recover as quickly. But I'm in good shape and very healthy (except for a lack of eating discipline that I'm working on). So I'd say extreme interval training served me very well.

I also do long term slow steady exercise, like working in my garden for hours at a time so that I'm worn out by the time I'm done. I think this complements interval training. Variety in exercise is always good. - 8/25/2012 10:31:36 AM

i love interval training. it makes the time go by so much faster(or so i think) and i think it really does help..or so ive been surprised and pleased with my results! - 8/5/2012 10:02:23 PM

I've been doing intervals for a while, and believe me, it works. No more boring cardio. This really gets you moving. I beluieve anyone can do it. Remember, do just enough to feel out of your comfort zone, like the article recommends, too much can do some serious harm and make you want to give up. - 6/12/2012 9:52:42 AM

I have a "regular interval" regime. I walk on my old treadmill, year around. I vary my pace, according to the music on my cd player. (No mp3's, yet, but soon!) With my stride, I vary my pace from 2.6 to 3.3 mph, while listening to my favorite disc: Roughhousin', by Lil' Ed and the Blues Imperials! The disc covers my 45 minutes, nicely, and I never get tired of it. Of course, that may change in a decade or two ;) - 4/20/2012 11:01:01 PM