High Intensity Interval Training – what’s that all about?

It has three three key benefits:

• it can increase your aerobic capacity faster than at a lower intensity
• can improve your lactate threshold
• and may improve your insulin sensitivity, and as a result store more glucose in muscles

And as a plus, you can start High Intensity Interval Training almost everywhere. You even don’t need any equipment.

You should follow a few ‘rules’ with regard to the work and rest periods:

The shorter the interval (or work period), the harder you are able to work. With short intervals, you probably can work close to maximum effort. But with longer intervals, you won’t be able to maintain maximum effort.
The same with shorter rest periods, it increases difficulty.
Think of ratios with High Intensity Interval Training. A 1:1 ratio (20 seconds work : 20 seconds rest), or a 2:1 ratio (60 seconds work : 30 seconds rest)

• 60 seconds work (at 70% effort; push yourself, don’t exhaust yourself)
• 120 seconds active rest (work at 50% effort; keep moving)
• repeat 5 times, then take 120 seconds rest
• repeat the whole 3-4 times

• 10 seconds work – 10 seconds rest
• 20 seconds work – 20 seconds rest
• 30 seconds work – 30 seconds rest
• 20 seconds work – 20 seconds rest
• 10 seconds work – 180 seconds rest
• repeat the whole 4 times

• 20 seconds work – 10 seconds rest
• repeat 6-8 times
• rest 180 seconds

This is a great chance to experiment with different cardio workout to find which exercises you enjoy most, because it has not to do with what you do, but how you do it.