Interval Training: Your Guide to More Effective and More Fun Training

Interval training has become one of the most popular training regimens, and for good reason. Whether you're an experienced runner, a newbie to the gym, or someone just looking to improve their fitness, interval training can offer big benefits in a short amount of time. In this blog post, we're going to dive deeper into what interval training is, why it works so well, and how you can get started integrating it into your training routine.

What is interval training?

Interval training means you alternate between high-intensity training sessions and periods of recovery or lower intensity. It's a training regimen that can be adapted to almost any form of exercise, including running, cycling, swimming, strength training and group exercise sessions.

A classic example of interval training in running might be running at full speed for 30 seconds and then jogging or walking for 1 minute to recover before repeating the cycle a number of times.

The beauty of interval training is that it can be tailored to suit all fitness levels and goals. Whether you're looking to improve your fitness, build muscle strength or burn fat, you can adjust the length and intensity of your intervals to optimize your results.

The benefits of interval training

Interval training has been proven to be a very effective form of exercise, and here are some of the top benefits:

1. Increased calorie burning in a shorter time

One of the biggest benefits of interval training is that you can burn more calories in less time compared to traditional exercise at a steady pace. During the intense phases of an interval workout, your body is working at maximum capacity, resulting in higher energy expenditure.

In addition, your body continues to burn calories even after the session thanks to the so-called "after-burn effect" (EPOC, excess post-exercise oxygen consumption). This means that your metabolism is kept elevated for several hours after training.

2. Improved fitness and endurance

Interval training forces the body to adapt to work both at high intensity and during recovery. This increases your heart capacity, improves lung function and trains the muscles to use oxygen more efficiently. Regular interval training allows you to improve your fitness in a shorter time than with low-intensity training.

3. Time-efficient

Many people struggle to find time for exercise in their busy schedules, but interval training is a great way to maximize exercise in minimal time. A high-intensity interval session of 20-30 minutes can be just as effective as a longer training round at a lower intensity.

4. Versatility and variation

Interval training can be done in many different ways, which means it never gets boring. You can vary the plan depending on which form of training you prefer or what you want to focus on – running, strength, cycling or group training. The variety makes it easier to stay motivated and avoid stagnation.

5. Fat burning and muscle preserving

For those who want to lose weight without losing muscle mass, interval training is ideal. Studies show that high-intensity exercise promotes fat burning while helping to maintain muscle mass. This is especially beneficial for those looking to lose body fat percentage without losing strength or muscle definition.

How does interval training work?

To get the most out of interval training, it's important to understand the two key components:

1. High Intensity Phases: During these periods, you work close to your maximum capacity. It can be anywhere from 10 seconds up to several minutes, depending on your fitness level and goals. The goal is to push your body to work as hard as possible during this time.

2. Recovery phases: During the recovery phase, you lower the intensity to allow the body to recover and prepare for the next high-intensity phase. This can be active rest (for example light jogging) or completely passive rest (standing still or walking).

This alternation between high intensity and recovery challenges your body and improves both aerobic and anaerobic capacity.

How do you get started with interval training?

Getting started with interval training can feel challenging, but here's a simple guide to get you started:

1. Warm up properly
   Before starting an interval workout, it is important to warm up for at least 5-10 minutes. This can be light jogging, cycling or dynamic mobility exercises to prepare the body for the intense training.

2. Start gently
   If you're new to interval training, start with shorter intervals and longer recovery periods. For example, you can do 20 seconds of high-intensity exercise followed by 40 seconds of rest, and repeat this 6-8 times.

3. Gradually increase the intensity and length of the intervals
   As you begin to feel comfortable with the routine, either increase the intensity during your intervals or shorten the recovery time. Vary the length and intensity to keep challenging the body.

4. Adjust to your training type
   You can do interval training with many different forms of training. If you prefer running, you can try running on a running track or in nature. If you like strength training, you can integrate exercises like burpees, squats or kettlebell swings into your interval session.

5. Rest and recovery
   As with all forms of exercise, rest and recovery are important. Interval training is demanding on the body, so make sure you give yourself enough recovery between sessions. This can mean 1-2 rest days or low-intensity exercise such as yoga or walking.

Example of an interval session for running

Here's a simple and effective interval workout you can try if you like running:

1. Warm up for 5-10 minutes with light jogging or brisk walking.
2. Run for 30 seconds at high speed (near maximum effort).
3. Walk or jog lightly for 1 minute to recover.
4. Repeat this 8-10 times.
5. Finish with 5-10 minutes of cool down.

In total, this session takes about 20-30 minutes and gives a real fitness boost.