| When it comes to exercise, the word 'intervals' puts | | | | accustomed to this routine, you can add more jogs or |
| fear in many peoples minds. Intervals are sometimes | | | | increase the length of time you jog or both. |
| misunderstood but adding them to your exercise | | | | During each period of jogging, your heart rate has |
| program can help you burn fat and get in shape | | | | increased. When you stop jogging and continue |
| quicker. | | | | walking, your heart rate will be at an increased rate for |
| Intervals are not for everyone. To begin performing | | | | a minute or so. This is an added benefit. During aerobic |
| intervals, you should be in good condition and a physical | | | | exercise you want your heart rate to increase, which |
| from your doctor is highly recommended. | | | | makes it stronger and makes you healthier. |
| What are intervals? | | | | Intervals work great on a treadmill. You can increase |
| The easiest definition would be periods of high intensity | | | | the speed for however long you want, or you can |
| exercise followed by recovery periods of low intensity | | | | increase the height, so you are walking at the same |
| exercise. | | | | pace only going uphill. |
| Here's an example. You are following a walking | | | | This is interval training at a low level but you still get |
| program and have been walking briskly for thirty | | | | benefits from it. You can follow a similar routine in your |
| minutes a day, four days a week. You feel pretty | | | | other aerobic exercise as well. |
| good but would like to lose weight a little quicker. | | | | For instance, if you are riding a bike for exercise, every |
| Intervals might be perfect for you. Begin your regular | | | | so often pedal faster until you begin breathing heavier, |
| walking program and, after five minutes, jog for ten, | | | | and then return to riding as before. |
| twenty, thirty seconds or more. Your heart rate will | | | | You can see that interval training is not only for |
| begin to increase and your breathing will pick up after | | | | athletes. It's one of the fastest and most effective |
| this period, return to walking briskly until you have | | | | means of reaching a top level of fitness and |
| completely recovered. You then begin to jog again. | | | | decreasing body fat. |
| In the beginning you may only want to perform two or | | | | Do these three or four days a week and watch your |
| three of these short jogs. That's fine. Do what's | | | | fitness level go up while your pounds begin to |
| comfortable for you. Later, as you become more | | | | disappear. |