Interval Training
A form of exercise that alternates between periods of high-intensity effort and low-intensity recovery. It’s adaptable to all fitness levels and an excellent way to safely push your limits. During the period of high-intensity interval we should in the RPE of 15-17 (very hard) or 85-95% of peak HR.
Interval Training is also known as:
- HIIT (High Intensity Interval Training)
- Aerobic interval training
- Tabata/Bootcamp
Benefits of Interval Training
VO2max is the best predictor of Cardiorespiratory Fitness (CRF). Higher cardiorespiratory fitness (CRF) indicates that the heart, lungs, and muscles are more efficient at delivering and using oxygen during physical activity. For those in cardiac rehab, interval training offers many benefits, the most important one being increasing the peak VO2 Max. This increase leads to several benefits:
- Improved Cardiovascular Health: Higher CRF is associated with a lower risk of heart disease, high blood pressure, and stroke. It suggests a stronger heart that can pump more blood with each beat.
- Enhanced Endurance: Individuals with higher CRF can sustain physical activity for longer periods without fatigue, as their body can use oxygen more effectively.
- Lower Mortality Risk: Numerous studies have shown that higher levels of CRF are linked to reduced risks of all-cause mortality, including from cardiovascular diseases and certain cancers.
- Better Metabolic Health: Higher CRF improves glucose metabolism, reduces the risk of developing type 2 diabetes, and helps maintain a healthy weight.
- Mental and Cognitive Benefits: Higher CRF is linked to improved cognitive function, mood, and reduced symptoms of anxiety and depression.
- Keeps Exercising Fun: Helping keep the workout “fun” and “engaging” by breaking up monotony!
How often should Interval Training be done?
- Frequency: 2-3 times a week on non-consecutive days, along with 2-3 days of MICE.
- Intensity: High-intensity intervals at an exercise intensity between 85% and 95% peak HR (RPE of 15 and 17) and Low-intensity intervals at an 50%-75% peak HR (RPE of 12-14).
- Type: Speed walking combined with moderate pace walking, Walk and Jog or Jog and Run.
- Time: Many ways to prescribe interval training for example 10s on/ 10s low up to 4 mins on/ 3 mins low
How to Implement Interval Training?
There are many ways to integrate interval training into exercise routines, focusing on low-impact options like walking, cycling, or elliptical. By alternating between short bursts of effort and active recovery, patients can safely challenge themselves and progressively improve their heart health. The three most research training methods are as says follows.
Long Intervals also known as Norwegian Protocol
- Work Period: 4 minutes of high-intensity effort (around 85-95% of Peak HR) or RPE 15-17.
- Rest Period: 3 minutes of light activity (around 50-75% of Peak HR) or RPE 12-13.
- Repetitions: 4 intervals.
- Examples:
- 4 x 4-minute Jog/run at high intensity, with 3 minutes of walking recovery.
- 4 x 4-minute cycling at a challenging pace, with 3 minutes of light pedaling.
Medium Intervals
- Work Period: 2 minutes of high-intensity effort (around 85-95% of Peak HR) or RPE 15-17.
- Rest Period: 2 minutes of light activity (around 50-75% of Peak HR) or RPE 12-13.
- Repetitions: 8 intervals.
- Examples:
- 8 x 2 minutes fast walk/Jog with 2 minutes’ walk recovery.
- 8 x 1-minute fast walk/Jog with 1 minutes’ walk recovery.
Short Intervals
- Work Period: 30 seconds or 1 minute of high-intensity effort (around 85-95% of Peak HR) or RPE 15-17.
- Rest Period: 1-2 minutes of light activity (around 50-75% of Peak HR) or RPE 12-13.
- Repetitions: 10 intervals.
- Examples:
- 10 x 30-second run/jog/fast walk with 1-minute walk/jog recovery.
- 10 x 1 minute run/jog/fast walk with 2 minutes’ walk/jog recovery.
Safety Considerations
- Should not have symptoms of Angina or evidence of Ischemia on stress testing
- Compliance with MICE training for at least 8 weeks
- Unsure, have other medical conditions or questions? Speak with your doctor and get clearance prior to initiating interval training