Interval Training

Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner.

Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.

Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.

Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 ? 60 minutes, so don't make all of your workouts quickies, save those for when you're in a rush.
Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can't seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner.

There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.

Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You'll be glad you did.

Molly Setnick graduated from Baylor University with a BS in Health/Fitness Studies. She is certified as a Physical Fitness Specialist through The Cooper Institute for Aerobics Research in Dallas, Texas and is AFAA certified to teach aerobics. She co-writes a weekly column for the Texas Jewish Post with Jessica Setnick, MS, RD/LD called "Making Fitness Fit". She can be reached at www.FitInFitness.com.

Copyright © 2004 Molly Setnick. Permission is granted to reprint this article in non-commercial publications so long as the bio paragraph and this notice is included. All other rights reserved. Inquiries may be made at www.FitInFitness.com.

---

The Two Greatest Myths About Abdominal Exercises

If you have ever read a fitness magazine...If you have... Read More

Tai Chi, NOT Chai Tea!

Those of you that have either completed a one-on-one program,... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

Precision Abdominal Training

It's almost impossible to turn on the television or open... Read More

Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?

I have been counseling people on weight loss, exercise efficiency... Read More

Discover the Best Weight Loss Exercise Ever!

The Best Weight Loss ExerciseThe exercise the experts are keeping... Read More

Mom, How F.I.T.T. Is Your Workout?

Moms don't have the time or desire to mess around... Read More

Workouts That Travel

A vacation can do wonders for reducing stress levels, but... Read More

10 Workout Mistakes Cheaters Make

"When I'm lifting free weights, I tend to go pretty... Read More

Exercise Program

The exercise program you choose depends entirely on your fitness... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following... Read More

Sport

In our modern day society we have moved away from... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More

Exercise Is a Key to Good Health for All of Us

There's plenty of evidence that an essential component of a... Read More

Use an Exercise Training Diary to Keep Your Workouts on Track

A road map is a very handy tool when you're... Read More

After Exercise Headache - More Serious Than You Think?

It's surprisingly common - you're exercising, everything's fine, and then... Read More

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

Tone Up While at Work

I know better than anybody that sitting at a desk... Read More

How To Overcome Workout Plateaus

Humans are habitual. They strive on routine and rituals. While... Read More

The Benefit of Back Exercises

Back exercises are often prescribed effectively as an alternative to... Read More

5 Little Known Benefits of Warming Up & Cooling Down After Exercising

While working out in the gym, I have noticed that... Read More

Exercise Smarter Not Harder ? 10 Ways to Make Consistent Progress in Your Exercise Plan!

My name is Greg Ryan. I am a fitness expert,... Read More

Pilates: A Challenging and Motivating Exercise Regimen

Pilates is named after its creator Joseph Pilates. It is... Read More

Exercise Equals Fun!

Getting America's children to exercise has never been more difficult... Read More

7 Ways To Guarantee You Stick To Your Workout Program

1. Begin Looking at Exercise Differently. Think of exercise as... Read More

6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 1

Author, H. Besser, in his book, "Perseverance: How To Develop... Read More

Attention, Ladies!

Building those impressively sleek shoulders takes a great deal of... Read More

Some Great Ideas on Staying Fit

Physical exercise is something that you need to do on... Read More

Top 10 Most Outrageous Exercises I?ve Ever Seen

In the course of my experience working and training in... Read More

The Truth About Lactate and Exercise

For years exercise scientists and physiologists have preached that lactate/lactic... Read More

Get Your Exercise ? Without Actually Exercising

With a few minor adjustments it is possible to get... Read More

Is Exercise Making You Feel Worse?

I'm sure you've heard the following statement over and over... Read More