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Interval Training at the Gym: Build Your Own Interval Sessions and Calculate Your Workout Rate
Interval training at the gym is a great type of workout because you have access to plenty of cardio machines, so you can benefit from diversity. Plus, most of these machines already have interval programs included in their settings, so when you want to start an interval training session, all you have to do is select those programs. Your settings will appear on the screen, so you can’t go wrong.
In order to create your own interval workout, experts say beginners should train hard for two to five minutes, then relax for another two to five minutes. The goal is to work the same amount of time for both low intensity and high intensity.
At the gym, you’ll find many machines that can be used for interval training: treadmills, steppers, rowers, ellipticals and more; you can even perform interval training sessions in the pool. The rule of indoor interval training is that you have to respect the right low/high intensity ratio.
The machines allow you to adjust the speed and intensity level. For example, when training on the treadmill, during the high intensity period you should increase the speed of the machine, or the incline, or both, if you feel you can sustain the effort. Another thing to try at the gym is the grappler. You can select the maximum level and train intensely for one minute – you have to increase your efforts as much as you can: do it hard and fast. After that, choose the minimum level and practice for another minute. This type of interval training at the gym will only last about 10 minutes, as it is very intense and will tire you out quickly. The interval training session on the rowing machine, on the other hand, can last up to about 25 minutes.
Interval training in the gym lets you figure out what your optimal work rate is. On the rowing machine, you should do something like this: set it for a minute and row as best you can during that time; see how many meters are recorded. This is the number you need to multiply by 0.9 (ex: 200m (per minute) x 0.9 = 180m).
Select “new workout” from the rower menu and adjust the interval time for 1 minute on with 3 minutes off. You must do ten to fifteen intervals, reaching your optimal work rate (eg 180 m).
If you see that you cannot reach this number, just recalculate it by multiplying the meters only by 0.8 or 0.85 (ex: 200 m (per minute) x 0.8 = 160 m to reach).
Another great thing about the gym is that you can do your workouts with a trainer and ask their opinion on the interval workouts you do. This will guarantee you the best results. If you don’t have a personal trainer, you can always ask other athletes or one of your experienced friends who train with you for help.
Interval training in the gym allows you to perform many types of exercises correctly and that is why their level of effectiveness is very high.
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