What Exercise Program Includes Short Intervals of High Speed Aerobics?

Shorts intervals of high-speed aerobics boost metabolic rate and increase muscular endurance. Short bouts of high-intensity cardiovascular activity are used by athletes and fitness junkies to maximize V02 consumption, the amount of oxygen the body uses during exercise, and enhance overall fitness level. Structuring your exercise program to include interval training is an effective way to reach your maximal aerobic capacity and reduce subcutaneous fat. High-intensity interval training requires a short amount of time, but boasts remarkable results.

  1. Sprint Interval Training

    • Sprint interval training is the most intense type of high-speed training because it forces the body to exert 100 percent or more of aerobic capacity, according to the American Council on Exercise. The benefits of using this type of exercise platform include a significantly increased aerobic and anaerobic fitness level and big improvements in overall cardiovascular function. It’s important to warm up before performing intervals of high-intensity exercise. The American Council on Exercise recommends warming up at a low exertion level for five minutes before bursting into high-speed aerobic activity.

    High-Intensity Intervals

    • High-speed aerobic activity should be performed in one-minute segments, where maximal exertion is achieved. A two-minute recovery period should subsequently follow, which requires moderate exertion. This cycle should be performed three to four times before cooling down. High-intensity interval training increases the chance of contracting a cardiac episode if proper precautionary measures are not taken into account. Furthermore, it’s important to perform this type of high speed aerobic activity on a minimal basis to avoid injury. The American Council on Exercise recommends one to two high-intensity interval training sessions per week on a periodic basis over the course of six weeks.

    Maximizing Difficulty

    • Interval training is a steady process of challenge and recovery, according to Web MD. You can increase the intensity of your workout after becoming acclimated to high-intensity interval training by lifting weights. Certified personal trainer Michael Banks recommends warming up on a treadmill at a power-walk pace for seven minutes before bursting into a 30-second sprint at a high exertion rate. Get off the treadmill after a three-minute cool-down period and perform 15 to 20 squats. Then, perform 15 to 20 overhead presses. Finally, complete the workout by with an additional interval of sprinting and a subsequent cool-down period.

    High-Speed Distance Intervals

    • Dr. Len Kravitz, professor at the University of New Mexico, outlines a high-intensity interval training program that emphasizes distance over time. For example, the 800-meter run requires a light 10-minute warm-up period before bursting into a sprint at 90 percent of maximal heart rate. Each 800-meter segment should be timed. The recovery period involves walking or jogging for the same duration of time it takes for you to sprint 800 meters. Dr. Kravitz recommends attempting to complete four repetitions of this interval during one workout. Modifications can also be made, depending on your fitness level. For instance, the same method of interval training can be applied to a 200-meter run.