Interval training for better cardiovascular health

Interval training for better cardiovascular health

Interval training is a type of exercise that involves short bursts of high-intensity activity followed by periods of rest or low-intensity exercise.

Interval training can provide a variety of benefits to cardiovascular health. Some of the key benefits include:

1. Increased aerobic capacity: Interval training involves short periods of high-intensity exercise followed by periods of rest or lower intensity exercise. This can help increase your body's ability to take in and use oxygen, which can improve your overall aerobic capacity.

2. Lower resting heart rate: Regular interval training can help reduce your resting heart rate, which is a sign of improved cardiovascular fitness. This means your heart is working more efficiently and does not have to work as hard during rest.

3. Lower blood pressure: Interval training has been shown to help lower blood pressure in individuals with hypertension, which may help reduce the risk of heart disease and stroke.

4. Improved insulin sensitivity: Interval training can improve insulin sensitivity, which means your body is better able to use glucose for energy. This may help reduce the risk of developing type 2 diabetes. 

Overall, interval training is an effective way to improve cardiovascular health, and it can be a time-efficient option for individuals who are short on time but want to improve their fitness levels. Here are 3 quick examples of short interval sessions you can throw into a time pressed routine:

 

Running intervals: Warm up for 10 minutes with a light jog, then sprint for 30 seconds at maximum effort followed by 1 minute of active recovery (a light jog or walking). Repeat this cycle for a total of 10 rounds, then cool down with a light jog for 5-10 minutes.

Bodyweight circuit intervals: Perform a circuit of bodyweight exercises such as push-ups, squats, lunges, and planks for 45 seconds of work followed by 15 seconds of rest. Repeat the circuit for a total of 3-5 rounds.
 
Spin bike intervals: Warm up for 5-10 minutes, then cycle at a high intensity for 40 seconds followed by 20 seconds of rest or low-intensity pedalling. Repeat this cycle for a total of 15 rounds, then cool down with a low-intensity cycle for 5-10 minutes.
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