Know what healthy feels like!®
One of the biggest issues most of us encounter is the amount of time available to do things we know we’re ‘supposed’ to do, exercise being one of them for many of us. Finding methods that provide maximum benefit in a minimum amount of time can help solve the time problem, making it easier to get the job done. Interval training can be one of these methods. The basic idea is to get in a short warmup – 3 minutes or so – then begin the intervals. Peak 8 intervals, which were popular in the late 2010’s, are 20-30 seconds of maximum effort followed by 90 seconds of recovery, performed 8 times. This is followed by a 3 minute cooldown. Total training time – 20 minutes. You can choose any type of exercise you prefer that gets you to your maximum effort zone for 20-30 seconds. Bike riding, running, swimming, cross-country skiing are some easy choices.
Some people are recommending these intervals be performed 2-3 times/week. For many people that will be excessive. The most important point here is that full recovery has to happen before the next training takes place. For some people, recovery will happen in a day or two, for others in might be four or five days and in some cases, up to one week. The most important point is to be fully recovered before your next workout.
January 2012 followup:
After following the Peak 8 style of training for 3 months, I noticed the following:
- I wasn’t in significantly better shape than I was when I started
- I was very tired after doing the exercise
- I was beginning to dread doing them
- My recovery from the exercise was poor
I switched to less intervals – 6 for example – and less frequent training – down to once/week – but I did not feel significantly better after making those adjustments. The big takeaway for me is that my ability to adapt to high stress is significantly compromised. I’m guessing this is might be true for many people in western society. I do not advise this type of workout for anyone who has had a significant amount of stress in their life AND who does not have an incredible ability to quickly recover from high stress.
January 2022 update:
I have switched to informal intervals. Intervals place a major stress on our recovery abilities. Running a business, especially over a longer period of time, is a major stress. Many of you likely have your own stressful situations and will be able to relate. Regularly adding high intensity exercise on top of a stressful life is counterproductive. Fortunately or unfortunately, I live in a hilly area of the Midwest. Going out for a bike ride means intervals of hill-climbing. If the spirit moves and the body is willing, I can turn a hilly hike into intervals.
November 2024 update:
I no longer concentrate on intervals at all. Hills in Madison, WI always present themselves, but overdoing it is still a pressing issue. When cycling, I shift into an easy gear and spin up the hill, maybe slower than I would prefer, but less strain. When hiking, I slow down, adjusting my speed to stay out of the red zone. As many others have, I find walking/hiking at an easy to moderate pace very helpful for establishing and maintaining good overall health. Cycling at that same pace is also very helpful. As my daughter and wife are professionals, I would add that belly dancing is extremely beneficial for women to maintain and build long term health.
