With Interval Training, you are able to work harder and burn more calories in a shorter period of time.
Less time spent at the gym and more calories expended?
Sounds like a plan!
Interval Training begins at Stage II of the three total stages of Cardiorespiratory Training (also referred to as Zone II Lactate Threshold). At this stage, your heart rate is 76% to 85% of your maximum, and 14 to 16 (of 20) on the Rating of Perceived Exertion (RPE) scale. Your level of intensity should be between somewhat hard and hard.
Begin with a warm up period at an easy pace for 5 to 10 minutes (you should be able to maintain a steady conversation during this period). A standard Interval Training session is 30 to 60 minutes, alternating between 1 minute at Stage II followed by 3 minutes at Stage I Recovery (Maximum Heart Rate is 65% to75% and RPE is 12 to 13). A cool down session of 5 to 10 minutes is strongly encouraged to lower your heart rate and release lactate acid from your muscles.
As you complete more Interval Training sessions, you may progress by decreasing your recovery time. An advanced type of Interval Training is Tabata: 20 seconds of hard followed by 10 seconds of recovery.
Interval Training can be performed with any medium of Cardiorespiratory Training: Indoor Cycling, Running, Rowing, and Elliptical.
Here is a H.I.I.T. (High Intensity Interval Training) work out session to try on the Elliptical:
Be Active! Be Healthy! Be YOU!
(2012). Assessments, Training Concepts, and Program Design. In M.A. Clark, S. C. Lucett, & B.G. Sutton (Eds.), NASM Essentials of Personal Fitness Training (pp. 200). Baltimore, MD: Lippincott Williamns & Wilkins.