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:


Deseret News

Jazz exercise options on Burke and Gobert
Deseret News
Utah Jazz center Rudy Gobert (27) as the Utah Jazz and the LA Clippers play pre-season NBA basketball Monday, Oct. 13, 2014, in Salt Lake City. Tom Smart, Deseret News. Summary. The Jazz announced Friday they have exercised the third-year options ...
Jazz exercise options on Trey Burke and Rudy GobertSalt Lake Tribune (blog)
Jazz exercise contract options on Trey Burke and Rudy GobertInside Hoops (blog)
Utah Jazz exercise team options on Trey Burke and Rudy GobertSLC Dunk

all 7 news articles »

Should You Exercise When You Have Cancer?
Health Hub from Cleveland Clinic
That's understandable. Regular exercise might be something you didn't seem to have time for even before your diagnosis. With all the new demands of treatment, such as medical tests and doctor's visits, exercising may seem to be an even less likely ...


MakeUseOf

5 Things You Can Do In 5 Minutes To Exercise Your Brain
MakeUseOf
Word tasks are great for exercising your brain, and exercising your verbal skills will help in the long run, both with verbal tasks and with mental health. Even if you only have five minutes, you can get a start on a mobile, desktop, or paper crossword ...


The Plain Dealer - cleveland.com

Disq device turns everyday movements into serious exercise: Stretching Out
The Plain Dealer - cleveland.com
Someone, somewhere, was bound to turn the body into exercise equipment. Now it's happened, courtesy of Dutch Olympic speed-skaters. With Disq, a wearable device that adds resistance to everyday movement, the line between humanity and technology ...


Gizmodo

What Exercise Does For Your Big Dumb Brain
Gizmodo
Exercise is good for you, duh. Perhaps less obvious is all the ways physical exercise is also good for your brain—how it improves memory, creativity, mood, and more. So even if you aren't looking to brag about marathon times or show off the body of a ...

and more »

Swimming World Magazine

Try This Back Strengthening Exercise Even If You Don't Have Equipment
Swimming World Magazine
SANTA CLARA – Back strengthening exercises don't have to be difficult, and don't require a lot of extra equipment. A simple picnic bench or sturdy table is all you need to be able to pull this dryland tip off.

and more »

UD Daily

Exercise counseling
UD Daily
Counseling will be provided by Danielle Kirkman, who earned her doctorate in clinical exercise physiology from Bangor University in the United Kingdom. Funded through the U.K.'s National Health Service, she has provided tailored individual and ...


TWC News

Exercise Major Part of a Healthy Pregnancy
TWC News
Eating well and exercising is part of a healthy pregnancy, but according to the experts if you don't do not exercise now, when you get pregnant you can. Nicole Teta is 7 1/2 months pregnant, she's exercised throughout her entire pregnancy. 'We walk ...

and more »

TheAlternativePress.com

Valley View Leads the Nation in “Exercise US” Program
TheAlternativePress.com
Physical Education teacher, Len Saunders, of Valley View Elementary School in Montville Township has created dozens of award-winning exercise programs for children. Under the leadership of fifth graders, Chiara Lemee and Will Stozenski, over fifty ...


Brain Blogger (blog)

Exercise Reduces the Risk of Alzheimer's Disease
Brain Blogger (blog)
Another form of exercise that is beneficial for individuals with dementia and Alzheimer's disease is resistance training. This type of exercise, also known as strength training, is suitable for a wide range of individuals and is something that is ...
Exercise Can Counteract Gene for Alzheimer's, and Other NewsGoodTherapy.org (blog)

all 5 news articles »
Google News

VO2 Max- Exposing the Myth

VO2 max is defined as the maximal amount of oxygen... Read More

How to Choose a Good Jogging Stroller

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

Exercise: Why YOU Should Do It

Hundreds of Thousands of Americans spend millions of dollars each... Read More

Attention, Ladies!

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

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More

Debunking Common Exercise Myths, Part 1

Myth #1: Heavy weights make you "bulky"Heavy weights typically do... 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

The Benefit of Back Exercises

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

Banish Your Lower Back Pain Permanently Without Drugs or Surgery

It is estimated that about 80 percent of the population... Read More

Exercise Tips: Move Your Body - Boost Your Productivity

Do you find yourself setting a New Year's Resolution (every... Read More

Is It Safe To Start An Exercise Program?

I think the real question is "How safe is it... Read More

The Lactate Threshold ? Reality or Fallacy?

For many years exercise science has perpetuated the concept of... Read More

The Abs... More Important Than You Think

What comes to your mind when I say the word... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

The Truth About Exercise and Why Its Not Always Good for You!

Exercise is often regarded as a panacea for many things..."if... Read More

Lance Armstrong and Exercise - From Denial to Desire!

Press Conference 1996 ? Lance Armstrong On Wednesday October 2,... Read More

3 Great Weight Loss Exercises

It's a given that effective weight loss is much more... Read More

The Amazing Health Benefits of Walking for Exercise

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

Why You Should Learn Tai Chi

Learning Tai ChiTai Chi combines movement, meditation and breathing, to... Read More

Defeating Back Pain Forever

Back pain, one of the most common physical, and debilitating... Read More

Home Gym Workout Routines

Home gym workout routines can take the hassle out of... Read More

How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program

In a previous article, I mentioned the weight loss mantra... Read More

Metabolism: How to Increase Your Metabolic Rate?

Metabolism is a process by which the body burns the... Read More

Essential Power Walking Tips

Ever since I took a power walking class in college,... Read More

Bodybuilding Training Tips ? To be a Champion!

Twenty two years ago I fell into the world of... Read More