How do you perform an Interval Exercise?

Follow these steps:

1. Perform a pre-interval warm-up and stretching routine.  
2. Now accelerate to the recommended stress heart rate by increasing the speed or pace of your exercise.  
3. Hold the stress heart rate for the recommended stress duration.  
4. Now decrease your speed or pace (i.e. slow to a walk or slow to easy spinning on a bicycle) until you reach your recovery heart rate (RHR).  
5. Once you have reached your RHR, repeat the interval.  
6. Continue to repeat intervals for 30 minutes.  
7. Perform a post-interval cool-down and stretching routine.  
8. Allow a day of rest between interval training sessions.  
9. Do not exceed three interval training sessions per week.
   

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