How To Beat Workout Boredom

Learn how to make workouts less monotonous and much more effective...

Interval training is an excellent solution for the two most common problems many people cite for not exercising: no time and lack of results.

It combines brief periods of high intensity exercise interspersed with periods of lower intensity exercise in the same workout. The lower intensity allows for recovery between the higher intensity intervals. This will help you increase your cardiovascular efficiency and burn more calories during your workout.

This type of training is based on specific and accurately measured intervals. For example, alternating between brisk walking for two minutes and running for one minute.

Another type of interval training is Fartlek training. Funny name but great results! Fartlek means "speed play" in Swedish. With this method, the intervals are irregular, measured by neither time nor distance. For example, race walk until you see a car coming and then walk until you reach a fire hydrant. Walk on the treadmill during your favorite show and jog during the commercials.

Intervals are a particularly helpful training method for those just beginning an exercise program, someone who is recovering from an injury or anyone who would like to increase their endurance. Pay attention to how you feel so that you push the limits when you are recovered and cut back the intensity when you are feeling challenged and winded. You can increase your intensity in just a few minutes without burning yourself out.

Interval training is not only an efficient training method but can also help you avoid injuries resulting from continuous, repetitive activities.

Consider the following variables when designing your interval training:

1. Intensity of rest and work intervals -- Heart rate is the most common method for measuring your intensity. Depending on your level of fitness, you can work from 50 percent of maximal heart rate (MHR) (rest interval) to 85 percent MHR (work interval).

The Rate of Perceived Exertion (RPE) is an alternate subjective method to determine your intensity. It uses a simple 1–10 scale, with 1 indicating minimal effort and 10 indicating maximal exertion. For intervals, you should use a rating of 4–5 for rest intervals and 7–9 for work intervals.

2. Duration of rest and work intervals -- These intervals can be measured by distance, time or how you feel, i.e., Fartlek training.

Here are some guidelines to follow for safe and effective interval training:

1. Warm up for at least 5–10 minutes and cool down for at least 5 minutes. Your heart rate and breathing should be back to pre-exercise levels following your cool down.

2. Keep interval training fun, challenging and geared toward your fitness level and goals.

3. Your goal is not to finish your workout feeling exhausted but challenged. If you are exhausted, lower the intensity for your next workout.

4. Use intervals once or twice a week as a cross training tool. Interval training will help increase your current level of fitness allowing you to exercise continuously at a higher intensity and burn more calories. But let’s crawl before we walk. Improve your endurance gradually and then consider a continuous workout at a higher intensity.

You will save time while still squeezing in a lot more hard work and burning more calories by alternating high and low intensities in the same workout. If you usually walk for 30 minutes, jogging every two minutes will help you get in 15 minutes of running without feeling as exhausted as if you had attempted a continuous 15 minute run.

Intervals will increase your basal metabolic rate (BMR) so that your body will burn more calories 24/7. You will also burn more calories during your workout and for several hours after. As with any exercise program, please check with your doctor, especially if you are planning to workout at a higher intensity than you are accustomed to.

Intervals can make your workout less monotonous and help the time pass more quickly. This in turn helps keep you motivated, which reaps huge rewards. What are you waiting for?!