Slow Interval Training: A Guide to Effective and Customizable Workouts for Beginners and Injury Recovery

Slow Interval Training: A Guide to Effective and Customizable Workouts for Beginners and Injury Recovery

ZONATIMES.COM – Getting to Know Slow Interval Training – Interval training is an effective training method for improving physical fitness and athletic performance. One variant of interval training that is gaining attention is “slow interval training.” This article will explain what slow interval training is, how to do it, and why training intensity in this method is so important.

What Is Slow Interval Training?

Slow interval training is a training method that involves a person in a period of high intensity followed by a period of low intensity recovery or rest. However, it should be noted that the “high intensity” in slow interval training is different from more intense interval training methods such as HIIT (High-Intensity Interval Training). In slow interval training, the intensity is relatively lower, which makes it more suitable for beginners or those recovering from injury.

How to Do Slow Interval Training?

Here are the general steps for doing slow interval training:

1. Warm-Up: Start by warming up for 5-10 minutes to improve blood circulation and prepare your muscles for exercise. You can warm up by walking briskly, cycling, or other light movements.

2. High-Intensity: After warming up, do a high intensity period for 20-30 seconds. This intensity should be high enough to increase your heart rate, but you can still speak with difficulty.

3. Rest or Recovery: After a period of high intensity, take a break or return to low intensity for 1-2 minutes. This is a time to recover your breath and reset your heart rate.

4. Repeat: Repeat this cycle 5-10 times, depending on your fitness level. Try to increase the number of repetitions as time goes by.

5. Cooling (Cool Down): After completing slow training intervals, cool down for 5-10 minutes with light movements and stretching to prevent injury.

Why is exercise intensity so important?

One of the key elements of slow interval training is a relatively high training intensity over a short period. This intensity has several important benefits:

1. Improves Cardiorespiratory Conditions: High intensity during the exercise period increases your heart rate and increases your lung capacity.

2. Increases Calorie Burning: High intensity can help you burn more calories in less time, aiding in weight management.

3. Improves Aerobic Fitness: High intensity can increase your aerobic ability, which can improve your exercise performance.

4. Save Time: Slow interval training is an efficient choice because you can get the same training benefits in less time compared to continuous aerobic training.

5. Customizable: The intensity of training in slow interval training can be adjusted to the individual’s fitness level. You can start with a lower intensity and increase it over time.


Interval training Slow training is an effective exercise method for improving physical fitness and performance. Although the intensity is lower than other high-intensity interval training, proper training intensity is the key to success. Be sure to consult a health professional or physical trainer before starting an interval training program, especially if you have a medical condition that may require special attention. Always listen to your body and adjust your training to suit your needs.

2023-09-19 09:49:44
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