Interval training can be a great way to shed extra pounds, and to get your body to its peak performance level. With interval training, fitness and performance levels improve which greatly enhance your cardiovascular health, and your recovery time decreases which allows you to keep training to build up strength more quickly.

Although interval training has several benefits, there are several dos and don'ts to interval training that should be adhered to in order to have a safe interval training regimen.

Dos

If done right, interval training can produce greats. To avoid injury and to get the best results from your interval training you should always stick to the following dos:

Always warm up

If you don't warm up before each exercise, you run the risk of muscle strain or causing yourself injury so always make sure you give yourself an adequate warm up before beginning.

Pay Attention

If your body isn't feeling right, do not push it. Or if your body is telling you that the pace chosen for your interval is too strong then lower your speed. Not listening to your body can result in injury or burnout.

Maintain Pace

For interval training, the goal is to maintain a consistent pace throughout each interval. Doing so will increase your results, and will help you increase the duration of each repetition in the long run. To make sure you maintain pace, remember to choose a pace that isn't your max but will still remain difficult.

Train on a Flat Surface

Training on a flat surface will make sure that you are evenly distributing your weight, and therefore training each side of your body equally. Training on a flat surface will also help you avoid injury.

Don'ts

Interval training is an intense work out that should never be taken lightly. Because of interval training's high level of intensity, you should always make sure that your body gets the appropriate amount of rest it requires so prevent any risk of overuse.

Continue Exercise While in Pain

If you don't have strong knees or have weak ankles, and your joints are hurting you that day, don't force yourself to do interval training. Interval training is a strenuous exercise, and forcing your body that is already in pain to train could result severe injury.

Skip the mild exercise

An important part of interval training is the use of mild activity. Without it, you are just doing aerobic exercise. While you may increase the intensity of your mild activity or just shorten the duration of it, never skip it, or your results won't be as dramatic.

Run intervals too fast

If you run your intervals too fast, you run the risk of burnout before you can even complete the exercise. Make sure that you choose a pace that is right for you. One that is not your max, but will still challenge you.

As with any exercise routine, it is also wise to contact a physical fitness expert prior to starting your routine. Doing so will help you avoid injury, and will help you achieve the results you want in the shortest time possible.