HIGH INTENSITY INTERVAL TRAINING

There are numerous variations on high-intensity interval training. The one presented here is one of the "easier" ones. Basically, like all high-intensity interval training programs it is a series of alternating high intensity effort and recovery periods.

While the one described here is for sprinting, you could just as well I got this for bicycle riding, treadmill running, elliptical training and swimming. The point is to rapidly go from high intensity effort to low intensity effort and then back again. This process is repeated 4 to 8 times.

A high-intensity interval training program for sprinting:

· Walk at moderate pace

· Sprint as hard as you can for 30 seconds.

· Walk at a moderate pace for four minutes.

· Repeat 3 to 7 more times*.

* Beginners should start at four total and work their way up to eight.

If you are in very good shape, you can decrease the four minute recovery time to as little as 120 seconds.

Twice weekly.

This can also be achieved on a rowing machine with a few changes:

· Warm up at a moderate pace
· Row as fast as you can for 45 seconds.

· Row at moderate pace for two minutes.

· Repeat 5 to 9 more times*