Build Fitness With Mild Interval Training

Build Fitness(ˈfitnəs) With Mild(mīld) Interval(ˈin(t)ərvəl) Training(ˈtrāniNG)

By Steve Pavlina

If you haven’t exercised(ˈeksərˌsīz) in a long time and have gotten out of shape(SHāp), mild interval training is a good way to rebuild endurance(enˈd(y)o͝orəns) and cardiovascular(ˌkärdēōˈvaskyələr) fitness without killing yourself.

Let’s say your exercise of choice is running. Maybe you can only manage to run a few minutes before your heart feels like it’s about to explode(ikˈsplōd) out of your chest and you’re forced to stop for fear of passing out. It’s going to take you a while to build up to 30 minutes if you simply(ˈsimplē) run your maximum(ˈmaksəməm) each day and then stop.

So instead of that, try running 1 minute then walking 1 minute, repeating this cycle for as long as you can. You’ll find that you can go much further without overtaxing(ˌōvərˈtaks) your heart and muscles(ˈməsəl). Maybe you can even go 10-20 minutes your first time. If run 1 walk 1 is too hard, try run 1 walk 2 or run 2 walk 3. Experiment to see what intervals work best for you. If your heart is still racing(ˈrāsiNG) after the walking interval, increase the walking interval and/or reduce the running interval.

I recommend(ˌrekəˈmend) you aim(ām) for an initial(iˈniSHəl) interval that allows you to do the most amount of running in a 25 minute period(ˈpi(ə)rēəd). If you can only manage run 1 walk 4, that’s fine. Take a week to experiment with different intervals if you need to, but find one that allows you to go 25 minutes total (even if it’s run 1 walk 24). You should be physically(ˈfizikəl) challenged(ˈCHalənjd) but not to the point of feeling nauseous(ˈnôSHəs) or faint(fānt).

Once you’re able to go 25 minutes, gradually(ˈgrajo͞oəlē) increase the running time and reduce the walking time. Aim to reach run 1 walk 1 for 25 minutes for an initial goal. Be patient as it may take you a few weeks to get there if you’re starting with a longer walking interval.

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https://www.stevepavlina.com/blog/2005/04/build-fitness-with-mild-interval-training/