#6 simple interval

Interval training has gained a huge amount of steam over the last several years. It may seem complicated but interval training is simply alternating short periods of intense exercise with periods of less intense activity or "active rest" (walking, marching in place or step touching are examples of active rest). Interval training is really very easy to incorporate and don't necessarily include complicated movements either. "Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits: You'll burn more calories. The more vigorously you exercise, the more calories you'll burn - even if you increase intensity for just a few minutes at a time. You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes - or the additional calories you'll burn by keeping up the pace for the full 60 minutes. You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine. You don't need special equipment. You can simply modify your current routine." - Mayo Clinic Key Components & Tips For Interval Training: The key to incorporating intervals into your workouts is INTENSITY! Don't forget that word - intensity. Intensity is how hard you're working during those short bursts of intense activity. What you need to remember is that intensity varies by person because we're all working at different fitness levels. A great way to measure intensity is by using the PRE Method (perceived rating of exertion). On a scale of 1 - 10, 1 is the easiest (meaning you are not taxed at all) and 10 is the hardest (meaning you could not possibly exercise any harder at this point). You want your intervals to be in the range of 7, 8 & 9. You would need to apply those intensity levels to your personal fitness level. It is always important to remember that pushing yourself is important but not beyond your fitness level. You can also measure your heart rate as a judge for your intensity level. Heart rate training can help you to make sure you're getting into the cardio zone. A heart rate monitor is a great way to help you measure. To help you with your interval formats and get ideas of how to structure your interval workouts, we've given 6 interval workout examples below. 6 Interval Workouts: *Always perform a warm up (5-10 minutes or until heart rate is elevated and you are warm) and a cool down (5-10 minutes or until heart rate has lowered and you can easily have a conversation). Interval Workout 1 Run 30 seconds/Active Rest (walk or march in place) 1 minute (repeat this 10 times) Interval Workout 2 Jumping Jacks 30 sec/Walk 1 Minute (repeat this 10 times) Interval Workout 3 Burpees 30 seconds/Walk 1 Minute (repeat 10 times) Interval Workout 4 High Knees In Place 30 sec/Walk or Jog 1 Minute (repeat 10 times) Interval Workout 5 Run 30 seconds/Walk 1 minute Jumping Jacks 30 seconds/March In Place 1 minute Burpees 30 seconds/Walk 1 minute High Knees 30 seconds/Step Touch 1 minute *Repeat sequence above 4 times. Interval Workout 6 Squat Jumps 30 seconds/Walk or Jog 1 minute Mountain Climbers 30 seconds/Walk 1 minute *Repeat the above sequence 6 times.