Fartlek, Interval Training, High Interval Training, whatever you may call it, it is bomb when it comes to exercise. Despite sounding a bit ooohhhhh ahhhhh, it is a very simple principal that is fuel to your fat bringing activities and you can apply to all manner of exercises.
HIIT as it is often known, is alternated speeds and intensities of exercise during a set period of time. So, unlike a regular 30-minute walk or run where you would be at a pretty consistent speed, you would be increasing speed and intensity in timed increments. The purpose of this varying speed, is the added challenge it provides your body in a short (albeit bearable) duration. The benefits to those are huge, with it often eliciting so much adaption to the muscles and cardio system that your bodies tolerance of speed exercise completely changes. When compared to other forms of training this really kicks ass, and from a time poor Mother’s point of view it is so helpful.
For example, you may walk at your normal pace for 1 minute and then speed it up to a more challenging speed for 1 minute, then revert back to your slow speed for 1 minute, then return your fast speed.
The level of intensity is relative and depending solely on you and your ability. We refer to it as Relatively Perceived Exertion or RPE. In simple terms it is a subjective measure of how much effort YOUR PERCEIVE you put in.
An RPE of 10 would be something that is impossible to maintain for a long time, where are an RPE of 2 or 3 would be pretty easy, and you would happily continue it for some time. I will publish a video later to illustrate further.
To really supercharge your metabolism, do this kind of exercise within the first hour of your day on an empty stomach when your body is forced to use stored energy, ie fat in order to fuel the exercise, win, win!
If you want a really add on effect, train after a coffee with your caffein hit feeling you further, but that is just me.
Don’t feel forced to apply the principal to running, apply it to an exercise you are used to, such as swimming or cycling or basic walking.
Once again, if you are an absolute beginner to exercise, I strongly recommend you hold off from interval training until you feel ready and have increased your fitness, agility, and flexibility.
Further, I also advise you speak to your professional advisor if you are already significantly overweight, as this may increase your risk of injury,
Yours in wellbeing
Please be advised all exercise is at your own risk, and we suggest you seek medical advice first. Check out our disclaimer for more information