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.

In The News:


KOMO News

Exercise can help Alzheimer's patients
KOMO News
"The exercise reduced those symptoms significantly,” said Dr. Keith Fargo, director of science programs at the Alzheimer's Association. “So you didn't necessarily see better cognition, but you can see better quality of life, both for the people with ...
Exercise Good for Brain, Even for Those With Alzheimer'sVoice of America

all 45 news articles »

Gizmag

Scientists have synthesized a new compound that 'mimics' exercise. Could a ...
Washington Post
Ever fantasize of being able to see the benefits of exercise without having to, you know, work out? If so, research from Britain's University of Southampton published this week gives a glimpse of what may be possible in the future. Ali Tavassoli, a ...
"Compound 14" mimics the effects of exercise without setting foot in the gymGizmag
Exercise-mimicking molecule may offer new treatments for obesity, type 2 diabetesMedical News Today
Obesity, Diabetes: Scientists Develop 'Exercise Mimic Molecule' As Treatment ...Headlines & Global News
News-Medical.net -TheHealthSite
all 32 news articles »

Wall Street Journal

Exercise at the Office: Finding Time to Make Time
Wall Street Journal
By about 3 p.m., he's ready for another dose of exercise. “At that point in my day things get a little crazy, and there's nothing like 30 minutes of exercise to get you back on track and feeling good,” Mr. Fireman says. “This way I don't put stress on ...


Air Force Link

Exercise tests, demonstrates new DOD capabilities
Air Force Link
Members of the Omaha Fire and Rescue Department load a simulated patient into an ambulance during exercise Patriot 15, at Offutt Air Force Base, Neb., July 23, 2015. The exercise is a domestic operation disaster-response training exercise conducted by ...
PATRIOT exercise tests infectious disease transfer, demonstrates new capabilities62nd Airlift Wing

all 3 news articles »

KCTV Kansas City

Experts shoot down the most common exercise myths
KCTV Kansas City
Especially in the summer months, it seems like everyone is trying out the latest diet or exercise fad. There's so many myths flying around about effective weight loss methods and what makes a good workout.


Clinic uses exercise to combat post-traumatic stress disorder and depression
Medical Xpress
With post-traumatic stress disorder affecting almost one million Australians every year, QUT Health Clinics and the White Cloud Foundation have today launched a free clinic of exercise training for sufferers.


MinnPost

More exercise linked to greater fat loss in older women
MinnPost
Exercising vigorously for 60 rather than 30 minutes five times a week helps women aged 50 and older lose more body fat and have trimmer waistlines, but not enough to have much of an effect on their risk of breast cancer, according to a study published ...

and more »

Quad-Cities Online

Aquatic exercise: gentle on bones, joints and muscles
Quad-Cities Online
They can add cross-training variety to your existing exercise routine or offer a safe and fun way to start an exercise program. So, jump on in — the water's fine. If you live with a chronic health condition such as asthma, diabetes or heart disease ...

and more »

Forces TV

JOAX: The Largest UK/US Joint Exercise In A Generation
Forces TV
The Joint Operations Access Exercise (JOAX), in Fort Bragg, North Carolina, involved 2,000 troops and featured one of the largest joint parachute drops since Exercise Purple Star in 1996. Take a look above for Tim Cooper's in-depth look at JOAX, or ...


Wall Street Journal

With Exercise, Breaking Routine Into Smaller Chunks Can Help
Wall Street Journal
“Emerging research suggests that sitting throughout our workday could be detrimental to our health.” Dr. Nerurkar notes that Mr. Fireman has devised a way to “incorporate exercise and movement into his daily life without interfering with his workday ...

Google News

Mixing Things Up

To say that the human body is an amazing machine... Read More

Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity!

Different Health Problems generally do not allow us to do... Read More

The Amazing Health Benefits of Walking for Exercise

Walking for exercise is a purposeful, brisk walk specifically designed... Read More

Different Exercises Schedule to Combat Hypertension, Obesity, and Asthma!

Different Health Problems generally do not allow us to do... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical... Read More

Tour of Diet ? Cycling for Your Health

The last seven years, or so, at the Tour de... Read More

7 Ways To Guarantee You Stick To Your Workout Program

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

Life Walking: Dont Walk Just For Exercise - Change Your Life

"Life walking" is more than walking for exercise and fitness... Read More

The Science of Carbohydrate Loading

A valid connection between hypoglycemia, fatigue and premature termination of... Read More

Current Recommendations are 30-60 Minutes of Exercise, Everyday?

This is the latest advice to the public and many... Read More

Exercise Intensity

"Physical Fitness"Some physical activities (exercise) are not intense enough to... Read More

What is Pilates?

Pilates is a system of over 500 controlled exercises that... Read More

Sets And Reps - The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two... Read More

Diet and Exercise ? Without Going to the Gym

Exercising and dieting are tasks that are very difficult for... Read More

Lance Armstrong, Exercise, and Will Power? Characteristics that Make a Champion!

The Tour De France, arguably may be the hardest sport... Read More

Speed Training With Intensity - Bound To Get Faster

Bounding can be a great addition to your high intensity... Read More

No Pain, No Gain Isnt True For Arthritis, But Exercise Is Still Important

Recent studies have shown that exercise may acually help people... Read More

How to Choose a Good Jogging Stroller

If you lead an active lifestyle and you want to... Read More

Top 10 Mistakes To Avoid When Exercising the Abdominals

The abdominal muscles are essential for maintaining good posture and... Read More

Performing Potentially Dangerous Gym Exercises

How do you know that the exercises you are performing... Read More

10 Workout Mistakes Cheaters Make

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

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Exercise and Losing Weight for Life ? Avoid the #1 Mistake Everyone Makes!

Do you ever feel like you are working out so... Read More

See How Trampolines Can Be Part Of Any Exercise Program

When the trampoline was invented by a young boy intrigued... Read More

An Ab Exercise For Everyone!

I don't have much of a problem with belly pouch... Read More