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Interval training is a form of exercise that involves alternating higher intensity work with lower intensity active recovery for various time intervals. The ratio of these higher intensity work intervals and active rest intervals is known as the work to rest ratio.
These interval structures and ratios can vary significantly depending on goals, preferred use of energy, and intended effort level. Thus, it is easy to adjust them to meet the needs of every individual depending on their specific goals, intended benefits, and potential limitations.
Interval training isn’t limited to just cardiovascular exercises and can be incorporated into a variety of different activities like group exercise classes and strength training. This can be done while still receiving the various benefits from interval training which include things like improved leg strength, faster running speed, higher average power, and greater motivation.
HIIT (High-Intensity Interval Training) is the most popular form of interval training and is commonly used by many exercisers. This form of interval training is when you perform a high-intensity work interval with a high level of effort for a maximum of two minutes. This high-intensity interval is where you have a perceived level of effort of at least 8 out of 10. This is where 10 is such a high level of effort that you want to stop doing the activity.
HIIT isn’t necessarily the only form of interval training and the intervals and work effort can be adjusted for all capacities and skill levels. It is critical to find an appropriate tolerance level for each person as it varies greatly between different individuals. By adjusting the intervals to meet the capacity and goals of each individual, they can fully benefit and work at a level that suits them.
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