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Interval training is exercise, usually cardiovascular, that involves an intense period of work followed by a period of rest. The period of rest can be of the same activity at a lower exhertion rate or completely stopping to allow rest before the intense work starts again.

This form of exercise is used by many professional athletes and sporting teams to maximise results and it has also been proven to be a more efficient form of exercise to enable fat loss than maintaining a moderate level of intensity for the same time. It can be used for runners as a means of improving distance running efficiency using a period of timed or distance efforts at a higher intensity than their usual pace. When using this method the intense work load is followed by the rest at the usual pace where the runner recovers and is able to carry out the intense load again. An example of this is as follows:

• Warm-up. 10 minutes at normal pace.
• 1 minute quick
• 1 minute normal
• 2 minutes quick
• 2 minutes normal
• 3 minutes quick
• 3 minutes normal
• 2 minutes quick
• 2 minutes normal
• 1 minute quick
• 1 minute normal
• Cool down 10 minutes  jog - walk - stretch

This is an example of a ascending/descending pyramid style interval training session that would last for approximately 40 minutes. Almost anyone who is conditioned to running for 40+ minutes could use this method of training to increase cardiovascular output and race pace. It doesn't matter how fast you run only that your work periods are faster than the normal running pace. 

High Intensity Interval Training or HIIT is a form of interval training which involves shorter periods of very intense activity followed by short periods of rest. There may be anywhere from 6 - 10 repititions and the total session lasts for approximately 15 minutes and no longer than 20. The level of this exercise is only recommended for people who have gone through a period of training that would enable them to carry it out without repercussions.

Note: Before this or any exercise program be carried out you must ensure that you have clearance from a qualified professional.

If you are looking to carry out some interval training in Brisbane contact us at Exclusive Fitness personal training Brisbane and orgainse a time to see how worthwhile it really is.