INSTRUCTIONS:

Interval training involves carefully controlling the work and rest intervals of the participant. Intervals of work (exercise) and rest can be measured in distance, repetitions, or time. Interval training is done by monitoring the heart rate. The student first needs to get the heart rate up to 120 to 140 beats per minute with a warm-up routine. Strenuous activity is then performed to push the heart rate into the 170 to 180 beats-per-minute range. At this point, the student begins the rest interval (usually walking) until the heart rate returns to 120 to 140 beats per minute. Theoretically, the amount of time it takes for the heart rate to return to 120 to 140 beats per minute should not exceed 90 seconds. The major advantage of interval training is that endurance can be increased markedly in a short time.

When the heart rate is elevated, stop the class, and perform some strength and flexibility exercises.

Strength Exercises: Curl-ups; Push-ups; Reverse Push-ups

Stretching Lower Leg, Bear Hug, Hurdler’s Stretch

Sitting Side Stretch, Back Bender