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