Interval cardio training is where it really gets fun and you can dramatically increase your calorie burn DURING and AFTER the session is over. Performing your cardio in a fashion where you alternate between high and low intensities makes the workouts much more fun, and effective at generating Excess Post Exercise Oxygen Consumption (EPOC). EPOC is basically a state where your body is consuming extra oxygen to return the body back to its original state and refilling energy supplies. EPOC is a golden nugget for the goals of increasing calorie and fat burn.
For interval training, any method will do. You can choose a bike, treadmill, rower, stair stepper, or anything that allows you to alternate high and low speeds and/or intensities.
Look at the physique of any athletes that performs intervals (running, stopping, walking running again) during their games or practices. They work!
A sample routine for the treadmill might be:
1. 5 minute warm-up (up to your usual cardio pace)
2. Pick up the speed or incline for 1 minute.
3. Drop down to usual pace or incline for 1-2 minutes (that completes 1 round).
4. Repeat 3 more rounds
5. 5-minute cool-down
To improve you can: Increase the intensity during the high intervals,
Increase the number of rounds you perform
Shorten your rest periods
Do a combination
30 minutes of interval training including warm-up and cool-down will get your heart thumping and metabolism booming. You can do 30 second to two minute work intervals, alternated with 30 second to two minute recovery intervals. Mix up the design, have fun, and always challenge yourself. Note: unless you are an advanced athlete, aim to keep heart rate under 85% of maximum heart rate. For the majority of people with fat loss goals, they do not need to go any higher.
Variety is the spice of life and your ticket to continued progress in your cardio program design. Changing up the routine will keep it fun, prevent over use injuries, and give your body something new to adapt to. It is critical that you always give your body something new to adjust to. This ensures continued positive results. You can vary:
Mode of exercise (bicycle, treadmill, rower, etc) Duration of session (length of time or distance)
Intensity (speed, resistance, incline)
Number of intervals
Time of the work intervals
Time of recovery intervals
Frequency (number of times per week you cardio train)
You also have options for mixing up cardio training with weight training. You can do them on separate days or on the same day. Some prefer to do the entire cardio portion following the weight training, while others will split their cardio sessions and do half before weight training and half after.
Either method will work, however if you do too much cardio prior to weight training, you will not be able to give 100% to your weight training. When it comes to raising metabolism, it is vital to give the weight training (especially circuit-style) your top priority. Remember circuit training is “cardio.”
Recovery is another essential part of good cardio training. You want to alternate between intense sessions and moderate sessions. This gives you the chance to perform better on your harder days and avoid exhaustion. There is plenty of benefit from doing easy steady-state cardio. These sessions speed up nutrient delivery to all your muscles and tissues and burn fat.
One effective strategy is to alternate between a 20-30 minute interval session and a 30-60 minute easy session during your following workout.
Cardio can be a fun, safe and effective way for you to increase your metabolism, burn fat, and improve fitness levels. Be sure to build a base cardio level first and then add intervals gradually to enhance your progress. Keep your body reasonably challenged and guessing by changing up the routine and you will not only see continued results but you’ll have a smile on your face in the process.
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