Interval training alternates high-intensity activity with low-intensity activity, combining aerobic and anaerobic exercise. It burns more calories and reduces muscle soreness. It can be done by anyone, but those with chronic heart or lung disease should consult a doctor.
Interval training describes a method of exercise that alternates short bouts of high-intensity activity with bouts of low-intensity activity. Combine two types of exercise; aerobic during the slower intervals and anaerobic during the fast intervals. Interval training is believed to burn more calories and provide a more complete workout than aerobic training alone. It’s most commonly used by long-distance runners and professional athletes, but almost any cardio workout can be done in intervals.
Aerobic exercise describes any activity performed over an extended period of time that keeps your heart rate within a targeted training zone, usually between 65-85% of your maximum heart rate. The slower intervals are performed aerobically, which means your heart and lungs are able to deliver enough oxygen to keep up with the demands of your muscles. During this stage, your muscles use the glucose in your bloodstream for fuel, and you should be able to breathe easily and carry on a conversation.
Anaerobic means without oxygen. During the intense anaerobic phase of interval training, glucose demands exceed what your heart and lungs can supply, so your body must use glucose stored in your muscles, a process that occurs without oxygen. This produces a byproduct called lactic acid, which is responsible for the burning sensation you feel during an intense workout.
By alternating bouts of high intensity with bouts of low intensity, you can reap the benefits of both types of exercise in the same amount of time. More glucose is burned, so more fat loss occurs. Interval training can also reduce muscle soreness because the slower intervals allow the body to carry lactic acid away into the bloodstream, before it has a chance to build up in the muscles.
Cross-country skiers and professional athletes have been using interval training for years to improve athletic performance. Formal interval training workouts are designed specifically for an athlete, using precise scientific methods based on the athlete’s fitness level and desired results. Blood readings can also be taken during exercise to design an accurate, tailored training program.
However, you don’t have to be a professional athlete to benefit from interval training. The most common aerobic exercises, such as jogging, walking, cycling and swimming, can be done in intervals. Simply perform the activity as fast as you can for a short amount of time or distance, and alternate between low-intensity recovery intervals, allowing your heart rate and breathing to return to near normal. You can track your intervals by measuring specific times or distances. You can also use intervals informally; just speed up or slow down your activity based on your body’s signals.
Interval training can be intense and challenging and may not be appropriate for everyone. If you have chronic heart or lung disease, you should see your doctor to make sure your condition is stable enough to handle the stress of anaerobic exercise. Also, if you’re starting a new activity, it’s wise to give your muscles a few weeks to build strength before attempting high-intensity intervals. To avoid injury, always listen to your body and stop exercising if you experience sharp or severe pain.
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