Samara Donald is: The Gym Coach

Make the most of your workout!

I is for Intervals

Samara_dec09_0898If you’ve read more than one of my blogs in the past, you know I’m a huge fan of interval workouts: they are the most efficient way to burn energy (calories and fat). And who doesn’t want to be efficient!?

What is interval training? Quite simply, an interval workout includes going hard/fast for a short period of time, followed by a longer recovery time (e.g. a 30 second sprint followed by a 1 minute recovery jog at a slower pace).

How to do intervals? You can do an interval workout on any cardio type activity (elliptical, running, stair machine, cycle, even jumping jacks or jump rope). The best way is to use the “RPE (Rate of Perceived Exertion)” scale: Think of your own effort as a scale of 1-10. 1 is you are sitting on the couch, 10 is working very very hard and can barely breathe.

  • The target for your interval segment is about 8-9 for 30 seconds.
  • Then reduce to somewhere between a 5-7 on your own personal scale to recover – for 1 minute.
  • You can increase the interval periods, and also the recovery period relatively (e.g. if you sprint for 1 minute, recover for 2 minutes).

Here are a few interval runs I’ve posted before which give you a step by step walk through of a run using intervals:


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s


This entry was posted on May 31, 2011 by in fitness.
%d bloggers like this: