Interval Training

Got a fitness question? Our fitness coach, Amy Jones is here to help. Stop by each week for valuable training tips and if you have a question for Amy, just use the form below.

Hi Amy, What do you think about interval training and how hard should you push yourself?  I've seen that infomercial about Insanity Interval Training. The results looking amazing but is it ok to push your body that hard?

Hi Kara,

With ANY high intensity training, interval or otherwise, you have to be in good physical condition to begin with.

For example, a person who has not exercised in 12 months should not push themselves to do plyometric or high levels of intensity for long periods of time. It’s just not safe. A beginner could not sustain the levels of work you see on the video for Insanity program. You should always exercise within safe levels for YOU.

Before I answer your question, let me explain some of the science behind interval training and respiration . This will help you understand what is happening to your body when you begin high intensity styles of training.

In the aerobic phase you use stored energy (adenosine triphosphate - ATP) in your muscles for a short burst of high intensity exercise that can only be sustained for 10-13 seconds. (eg: a sprint)

In the anaerobic (glycolytic) phase, carbohydrates are broken down in the muscle to form ATP. This system is used high intensity workouts over short periods of time. After a few minutes, lactic acid will start to build in your muscle and your body won’t be able to sustain the same level of intensity.

In the anaerobic (oxidative) phase, carbohydrates, fats and proteins are broken down in the muscle to create ATP. This is a complicated system which requires oxygen delivered by your circulatory system to operate - therefore it takes longer to kick in. This system is used for low-to-medium intensity training over longer periods of time. (eg: marathon)

Having explained that, I can better answer your question. (Do you see how it’s impossible to push 100% intensity all of the time now?)

Personally, I love bodyweight interval training for many reasons. It’s functional, you can do it anywhere, it increases your cardiovascular fitness and your reaction time is quicker. With an increased level of cardiovascular fitness, you have a healthier heart and your muscles don’t require oxygen as fast when you are training. Your endurance increases. I could go on and on.

As for your question of how hard to push yourself, well, that is a tricky one to answer because the level of intensity and exercise is determined by your end goal. For example, I wouldn’t recommend high intensity interval training for someone who wants to be able to lift heavier, or do 20 chin ups in a row. I would recommend it for someone trying to lose weight or get ‘fitter’.

There are three  main ways to train, for strength, for size and for endurance. I would only recommend interval training for those looking to train endurance.

I hope this helps!

Tip: This style of training HURTS as you are depleting the body of oxygen stores. Don’t let the mind give out before the body does! The extra mile is between your ears.

Good luck and let me know how you go!

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