If you decide to use these short, high-intensity intervals, you should do so only
if you already have an above average level of fitness. Your rest interval should
be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest,
the harder you will be able to exercise in each interval.
20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published
a study on this routine. It is very demanding (obviously), and while some trainers
have suggested this is the best method for interval training, I don't think
there is any proof that you will get better results.
Clearly, the pro's with this method (as well as the 15 second intervals) is
that you'll get your workout done faster (provided you do the same number
of intervals as any other workout). Again, it would be very difficult to perform
this type of interval training on a machine, due to the time lag as you increase
or decrease the settings. And finally, these too should only be performed by above
average fitness levels.
30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners
will rest up to 90 seconds between intervals, while advanced fitness levels will
rest 30-60 seconds. The longer (relative) rest allows you to work harder in each
successive interval (i.e. you'll almost be able to match your performance
in the first interval with each following interval). Short rest intervals (as in
the Tabata protocol) will lead to a dramatic drop-off in performance with each interval.
You can easily do the 3-second intervals on any machine.
45 seconds
These intervals are proven for fat loss, in addition to being effective for many
team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second
intervals extensively in both areas of training. Not only will these tax your muscles,
they will also tax your will to complete each interval (if done at the right intensity).
Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your
fitness and fat loss will skyrocket.
60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds
of recovery between each.
120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and
improving aerobic capacity for sports and running. A great way to achieve two fitness
goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times.
These workouts take longer (obviously), but can have a role in changing your body
and improving your performance.
5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout
time, so these are only used with serious endurance athletes.