ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Kick start your workout with interval training.

Updated on June 12, 2015
Interval training helps athletes get to the finish line faster.
Interval training helps athletes get to the finish line faster.


The traditional way of cardiovascular training is a long steady state in a heart rate zone. This is great for starting a program, it is very safe and beginners get results that way. After awhile our body adapts to the workouts that we challenge it with. At this point we need to shock our bodies. The secret weapon for doing this is interval training. Intervals are alternating segments of high intensity and lower intensity exercise. The idea is to work at a higher than normal intensity for a short period of time such as 30 seconds to a minute and then lower the intensity quite a bit for a similar or slightly longer interval then repeat the sequence. Adding one day of higher intensity interval training will help us achieve a higher fitness level in a shorter time.


 Some of the benefits of adding interval training to a traditional program are;

1.   Increased efficiency of heart muscle. Stroke volume (The amount of blood pumped per heart beat) increases so more oxygen gets to the muscles.

2.   Uses more muscle fiber which in turn burns more calories. The more muscles we use the more energy (calories) we need to feed them. It will also take more calories to repair and replace energy stores in the muscles after an intense workout.

3.   Increased physical thresholds will prepare us for injury prevention and help us in any physical endeavors that come our way.

4.   The release of Human Growth Hormone (HGH) which is said to be the closest thing to the fountain of youth. HGH stimulates muscle growth and helps us use more fat for fuel.

5.   Shortens our workout time. On interval day we do not have to go as long. Some experts recommend as few as 20 minutes.

6.   Makes it easier to push ourselves. With the knowledge that an easy segment is coming, it isn’t as hard to push the limits.

Sprint interval training on a track is a great workout.
Sprint interval training on a track is a great workout.


Before adding interval training to our program, make sure you are ready. If you could work in your target heart rate zone for 30 to 45 minutes three to four times a week, that is a good sign you are ready. Always do a 3 to 5 minute warm up before starting your interval session. After your workout do a cool down as well to help prevent soreness.




    0 of 8192 characters used
    Post Comment
    • ghomefitness profile imageAUTHOR


      8 years ago from Chicago,IL

      It is the only way I can stay lean. The button on my pants reminds me to interval train. Thanks for stopping in. The spin class you were taking is a total interval workout. I hope that is going well!

    • JulieCarlson profile image


      8 years ago from Chicagoland

      Thanks for the reminder. I know I am supposed to do interval training but it always seems to take the backseat. Run on!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)