For many clients I create quick workouts. I deal with busy people, people who have children, people who work long hours, people who have life outside fitness. These people are able to fit it all in because they understand the value of exercise and the payoff they get is more energy, less stress, better sleep, and they are more productive even with minimal amounts of exercise. Now, I do not mean to lecture so let’s talk about quick workouts.
Many people use interval training to get better at an activity. I use it with clients to build their endurance. Basically, you begin at a lower level, push yourself harder for a short time, and then recover at the lower level, repeat as often as necessary. For example: Begin walking after 2 minutes, then walk faster raising your rate of perceived exertion to 8 or even 9 for 45 seconds to a minute, then return to a pace that will bring your heart rate down and your rate of perceived exertion to a 5 or 6 for 2 minutes. Repeat throughout the workout and you’ve got interval training down. The last thing you need to consider about cardio work is, how hard should I be working? The rate of perceived exertion scale is an easy way to measure intensity. I like a simple one to ten scale. One is easy, ten is too hard to continue. Work around a 7. If you have been sedentary work up to 7 for 10-15 minutes per session. Initially, you may only be able to maintain 7 for a very short time, slowly increase your time at that intensity until you are reaching your goals. This building and recovering from 7 is interval training.
Remember anyone can do intervals as long as you listen to your body, work within your current exercise level, and you should always talk with your health care provider before beginning any exercise, just to be safe. Intervals can be a great way to move yourself beyond a plateau, build endurance, and get the most out of a short workout. When you complete an interval workout you will feel great, excited, and successful. Its not easy but few things worth anything are!