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Interval training tips

As you go about constructing your very own interval training protocol, exercise selection will be key.

As you go about constructing your very own interval training protocol, exercise selection will be key.

Since interval training requires you to speed up to top intensity level in mere seconds, you can’t be doing any form of exercise that will take a long time to get up to speed. For instance, while running on the treadmill may be highly convenient, when it comes to those intense interval sessions, it’s less than ideal.

Not to worry. There are plenty of other great options you can choose.

Outdoor sprints

Running is a very traditional and beneficial way to get your sprint training in and it is great — just not on the treadmill.

Instead, take those running sprints outdoors. Not only will you get in some fresh air, but you can accelerate as quickly as possible.

Make your interval session even more intense by running uphill instead of on flat ground.

Spinning cycle

The next machine-based interval option is a spin bike. With these, you can accelerate very quickly as well, ensuring top benefits will be had.

Spinning cycles are ideal for those who want to build up more quad and hamstring strength, as well as you’ll be working against that higher level of resistance.

Rowing machine

Another great option is the rowing machine. The nice thing about this one is that you can work both the upper and lower body at once, whereas most interval options only have you working the lower body. The rowing machine is perfect for strength building as well, so it can offer a good muscle-building effect.

Bodyweight movements

Finally, don’t overlook bodyweight exercises. If you are somewhere on holiday or at your own home and just can’t make it to the gym or outdoors, bodyweight exercises can definitely work as well.

Doing a set of burpees for a minute is a very intense protocol to follow and will work both the upper and lower body at the same time.

Tuck jumps, running knee raises, or mountain climbers can also be great option for getting your interval training in.

So don’t think that you don’t have options when it comes to structuring your interval training sessions properly. In fact, the more variety you can get in, the better as it’ll not only reduce the chances that you become bored with the workouts, but also reduce the risk of hitting that dreaded progress plateau.

Try any one of these and you will be reaping full benefits from your interval training routine.

Cabel McElderry is a local personal trainer and nutrition coach. For more information, visit www.fitnessfx.com.