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	View all "Keeping Fit" columns    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 Healthy Man Center Wellness Center by Wayne Westcott     From Our Friends		Popular Related Articles/Areas 1Moving Chiropractic Forward 2Revisioning Science 3Restoring the American Dream 4Help For Your Hayfever 5First Aid for Sprains & Strains 6Healthy Computing: How To Increase Clear Vision 7Condition: Peptic Ulceration 8Running a Self-Help Group by Computer 9Condition: Menorrhagia 10Dietary & Nutritional Programs   Popular & Related Products Employee Wellbeing Whole Person Wellbeing Wellness Workbook Lab Tests Women's Health Consumer Direct Labs Services ZENMED Skin Repair System   Popular & Featured Events 2019 National Wellness Conference      October 1-3, 2019      Kissimmee, FL USA   Additional Calendar Links   Dimensions of Wellness