What is interval fitness training and how do you benefit from it?

What is interval fitness training and how do you benefit from it?

Lack of time and lack of results are two reasons why people don't exercise. Interval training is a great solution to both of these common problems.

Interval training involves short bursts of intense activity with what's called active recovery, which is typically a less intense form of the original activity. Interval training can help you avoid injuries that often accompany non-stop repetitive activities. It also gives you the opportunity to increase your intensity without burning yourself out in minutes. Interval training should be based on the participant's needs and perceptions. In other words, how you feel determines the length and speed of each interval.

Interval training offers many benefits. It utilizes the body's two energy production systems: the aerobic and the anaerobic. The aerobic system allows you to walk or run for several kilometers. It uses oxygen to convert carbohydrates into energy from various sources throughout the body. The anaerobic system, on the other hand, derives energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping, or lifting heavy objects. This system does not require oxygen nor does it provide enough energy for more than the briefest activities. And its byproduct, lactic acid, is responsible for the aching, burning sensation in your muscles that you feel when you, for example, run up several flights of stairs.

Interval training allows you to enjoy the benefits of anaerobic activity without having to endure those burning muscles. In its simplest form, interval training involves walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. The intensity (or lack thereof) of each interval depends on how you feel and what you want to achieve. The same applies to the duration of each interval. For example, if you're in the habit of walking 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as the calorie-burning potential) by increasing the pace every few minutes and then returning to your usual speed.

When you first start interval training, each interval can be a negotiation with yourself depending on how strong or energetic you feel during each workout. Don't forget that endorphins kick in about 5 minutes after you start your workout. So how you feel when you start may differ once the endorphins kick in! Interval training also helps reduce the boredom that is often associated with doing the same thing day after day.

When designing an interval training program, be sure to consider these four variables:

1. Intensity (speed) of the work interval

2. Duration (distance or time) of the work interval

3. Rest period or recovery interval

4. Number of repetitions of each interval

When you first start interval training, you may only be able to complete ONE interval during your entire 30-minute workout. That's okay, we'll work up to more. Interval training is proven to work. Most importantly, it increases calorie burning potential!

Inspired by Kathie Owen