Introducing Interval Training Into Your Workout Routine

" Question:

I am 65 years old and want to introduce interval training in my gym sessions. I want to increase my cardiovascular activities and avoid running if at all possible. Please advise. "

The Expert says:

Please make sure you have consulted with your family physician before engaging in any physical activity.

Incorporating interval training into your routine is a great way to improve your cardiovascular endurance and is effective at inducing fat loss. Interval training can be referred to as:

Any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near maximum exertion interspersed with periods of lower-intensity activity.

Precautions for safe interval training:

  • Make sure you are warmed up before starting intervals.
  • Assess current conditioning and set training goals that are within your ability.
  • Start slowly (for example: walk 2 minutes/run 2 minutes)
  • Keep a steady, but challenging pace throughout the interval
  • Build the number of repetitions over time

    Recommended heart rate zones during interval training:

    Age: 65 - Predicted Heart Rate Maximum = 220-(your age:65) = 155 beats per minute.

    You should maintain a heart rate of:

    Moderate Intensity :70-80% of your maximum heart rate for 20-60 minutes = between 108-124 beats per minute.

    High intensity : 80-90% of your maximum heart rate for 2-3 minute intervals in between your moderate intensity exercise (anaerobic zone) = between 125-140 beats per minute

    Alternative equipment to the treadmill include (but not limited to):

    Elliptical Cross Trainer:

  • Provides an excellent lower body workout
  • Can change direction of legs, changing the muscle group focus
  • It is a similar movement as running but without the impact on the joints
  • Resistance and incline are adjustable to vary the intensity of your workout
  • Good choice for those who are overweight to reduce the added impact on the joints

    Stationary Bike:

  • Provides a good lower body workout
  • Low impact
  • Recumbent bike provides good back support
  • Easy to change the tension to change the intensity

    Stairclimber:

  • Provides a good lower body workout
  • Good for hikers as it mimics uphill climbing
  • Easy to change the resistance to change the intensity

    Rowing Machine:

  • Excellent upper and lower body workout
  • Low impact
  • Adjustable resistance to vary the intensity of your work out

    Please note: It is recommended that you meet with an athletic trainer, coach or personal trainer prior to designing an interval-training program in order to assess your initial fitness levels, show how to properly gauge heart rate and demonstrate proper technique.

    About the author: Jackie Collins is a Certified Exercise Physiologist with a Bachelor of Human Kinetics from The University of British Columbia.

    • < Back Send this article to a friend >