Fitness Program: Interval Training

When I go the gym I always see ladies on an elliptical training machines working at the same speed for 30 to 60 minutes. They believe doing this type of fitness program will help them lose weight. A steady workout may burn calories, but it is not making you healthy or increasing stamina.

Better Fitness Program

Interval training is a better fitness program. Interval training is working out at your highest speed for one minute. Then slow down to more a casual pace for one minute. You should repeat this process 7 to 8 times for a total of 15 to 20 minutes. The goal of elliptical training is to increase your stamina and your metabolism.

Going slow and steady is good, but what is worse going at full speed for 20 to 30 minutes. I see ladies with their legs going back and forth as quick as possible. Yes, it looks like they are in great shape and doing a great fitness program, but they could be doing more damage than good.

Cardio Workout

The part some ladies miss with cardio training is the cardio. The goal is to train our heart how to speed up and then slow back down normally. Going full tilt and then immediately resting is not a good combination. If your goal is to increase your cardio stamina a good interval training program is a better way to go.

The best part of interval training is you can accomplish the same or better results in 15 to 20 minutes, which would take 30 or minutes of continuous fast speed running.

Do not Like Elliptical Machines

Some people do not like elliptical machines so what can they use? Two good alternatives would be to use a bike or to run.


A bike is a great fitness program because you really work your legs and lower back muscles. Using a bike you still follow the same routine. Workout hard for one minute and then slow the next minute. Do this for 15 to 20 minutes. If you are just beginning a fitness program you may want to go for doing 10 to 15 minutes initially.


If you choose to run instead you have two options. One is to use a treadmill, which is great option since it has a clock right in front of you while working out. The second is run on a track if it is offered at your gym. Follow the same interval training as mentioned previously. You would run fast for one minute and then walk the next minute.

Problems with Running

The problems some people will have with running vs. the bike or elliptical machines are the wear and tear on their knees. Knee problems are one of the main reasons elliptical machines were invented because they were designed to take the pressure off your knees.

The part I like best with interval training is how easily I can switch my fitness program. One day I may run on the treadmill then the next day bike. Whichever machines you decide to use considering using interval training as your fitness program. I know for myself my heart rate decreed a lot since I started this fitness program about a year and a half ago.

The most important part is to do something daily.

Source by Tina Danfield