a dummy's guide to interval training please?

[snappycow]

Someone has suggested I try interval training - how do I do this?

(Complete newcomer to exercise - currently doing various machines at the gym)

Thanks

I use Josie cunninghams 30 second slim.

Interval training means working really hard for a set period then taking the intensity down to recover a bit, so your heart rate gets pushed really high and then comes back down, then you repeat. So for example, use a setting on a cardio machine that you feel is your effort level of 7 or 8 out of 10 and do that for 30-60 secs, then take it down to a level of 4-5 out of 10 for 1-2 mins. Repeat for 10-20 mins. As this gets easier, gradually shorten your recovery period so you get to one minute intense:one minute recovery for 20 mins. You can also do the same with sprint runs/hill runs or swims.

Beyond that you can shorten the periods, the most intense HIIT is tabata, where you train at almost maximum effort (9 or 10) for 20secs then recover (complete stop) for 10 secs and repeat for 4 mins. No point doing that unless you are really fit to start though

Excuse my random there!!

sleepwhenidie - that is FABULOUS. Thank you for making it so easy to understand.

At my local gym they do something called "Circuits" - anyone have a clue what that is?

Circuits will be a fairly intense class (as with any class though, as intense as you want to make it), mostly cardio based, you will move from station to station and do each exercise for a set period ( guessing 1-2 mins, I haven't done it for years ). So for example, maybe skipping, punching a bag , step ups, crunches. You will do approx 3 circuits around all the different stations.

Excellent! You're fab.