I need help with Interval training

Question

after resisting for some reason I'm convinced intervals will burn more fat and help my heart even more than steadily running or swimming.

I've never had a coach/trainer. I currently swim a mile (40 laps, at about a minute a lap) and run 3 miles in about a 1/2 hour. How do I break these up into intervals?

Thank you so much!

Answer 1

Well, for both swimming and running, you can do an exercise known as a ladder. In a laddder, you start with a certain distance, and keep building on it until you reach a maximum distance, and then you gradually go back down to the initial ditance. For example, with swimming, you can start with two laps, then take a break, then 3 laps, then 4 ... all the way to 10 laps without stopping. Then work your way back down. You can also do the same thing with running, by starting off with a mile, and building from there. Also, you can alternate both swimming and running, by splitting your workouts - swim a quarter of your laps (5) then run a mile, then another 5 laps, the another mile, then 5 more laps, the final mile, and then 5 laps cool down. Hope I helped and good luck with your exercise!