Fitness and Aikido

Interval Training:  the real aerobics

Taku's Intervals
A complete guide to interval training. 12 week progression in 3 phases. By Weeks 11 & 12 you will do 10 X 20 seconds work + 10 seconds recovery.

Burpee Conditioning
Author Ross Enamait teaches how to perform the burpee, plus variations with a dumbbell, weighted vest, and medicine ball. Includes a progression from Beginners to Masters level.

Tabata Protocol
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes.

Interval Timers

-Computer based

Speedbag forum interval timer--available free online. 

Tabata Clock interval timer--free online.

-Portable Timers--designed to be carried with you for easy use outoors

Gymboss Interval Timer
Designed specifically for interval training. The Gymboss can be programmed for work intervals (minutes and seconds), rest periods, and number of intervals.

Additional Reading

Dr. Al Sears
PACE
Dr. Sears' interval program.

The Doctor's Heart Cure
Includes sample interval programs, with an emphasis on lowering the heart rate during active recovery between intervals.