28 minutes total training time

Another means for enhancing the exercise effort within a similar half-hour time frame is to perform more intervals. Because each interval is relatively brief, the training intensity can be increased for the harder workout segments. For example, an interval treadmill running session could be programmed as follows for people with relatively high levels of fitness:

28 minutes total training time

If exercise time is a concern, interval training can provide a pretty challenging workout in a rather brief duration. Shortening the hard intervals to 2 minutes each increases the anaerobic energy component and requires less total workout time to experience an excellent training effect. The following sample exercise program for stationary cycling intersperses 2-minute intervals of high and low training effort.

1. 3 minutes warmup	75 watts resistance
2. 2 minutes higher effort	175 watts resistance
3. 2 minutes recovery	100 watts resistance
4. 2 minutes higher effort	175 watts resistance
5. 2 minutes recovery	CONTINUED      Previous   1  2  3  Next      Comments  Add your comment    About The Author Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more   Related Articles & Links Fitness Center by Wayne Westcott     From Our Friends		Popular Related Articles/Areas 1Living the Visionary Life 2Moving Chiropractic Forward 3Revisioning Science 4Iodine Deficiency — An Old Epidemic is Back 5Interval Training: More Motivation and Better Results 6Strength Training For Distance Runners 7Restoring the American Dream 8Condition: Ulcerative Colitis 9Condition: Peptic Ulceration 10Dietary & Nutritional Programs   Popular & Related Products ZENMED Skin Repair System Comprehensive Wellness Profile Save on Lab Test Employee Wellbeing Whole Person Wellbeing Wellness Workbook Lab Tests Women's Health   Popular & Featured Events 2019 National Wellness Conference      October 1-3, 2019      Kissimmee, FL USA   Additional Calendar Links   Dimensions of Wellness