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"Your tongue is a small muscle but if you don't exercise it properly it can
get you in a whole lot of trouble".
Interval Training
An excellent article by the Mayo Clinic staff on another great way to exercise
is to practice interval training. Rather than walking for 45-60 minutes you'll accomplish
more health benefits in much less time of steady pace walking.
Rev
up your workout with interval training
Rev
up your workout with interval training
Interval training can help you get the most out
of your workout.
Are you ready to shake up your workout? Do you
wish you could burn more calories without spending more time at the gym?
Consider aerobic interval training. Once the domain of elite athletes, interval
training has become a powerful tool for the average exerciser, too.
What is interval
training?
It's not as complicated as you might think.
Interval training is simply alternating bursts of intense activity with
intervals of lighter activity.
Take walking. If you're in good shape, you might
incorporate short bursts of jogging into your regular brisk walks. If you're
less fit, you might alternate leisurely walking with periods of faster walking.
For example, if you're walking outdoors, you could walk faster between certain
mailboxes, trees or other landmarks.
What can interval
training do for me?
Whether you're a novice exerciser or you've been
exercising for years, interval training can help you jazz up your workout
routine. Consider the benefits:
·
You'll
burn more calories. The more
vigorously you exercise, the more calories you'll burn — even if you increase
intensity for just a few minutes at a time.
·
You'll
improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to
exercise longer or with more intensity. Imagine finishing your 60-minute walk
in 45 minutes — or the additional calories you'll burn by keeping up the pace
for the full 60 minutes.
·
You'll
keep boredom at bay. Turning up your
intensity in short intervals can add variety to your exercise routine.
·
You
don't need special equipment. You can simply modify your current routine.
How will my muscles
respond to interval training?
During intense exercise, muscles produce waste
products that can contribute to muscle soreness. Too many accumulated waste
products can make exercise painful and exhausting. But by alternating bursts of
intense exercise with easier intervals, you'll help reduce the buildup of waste
products in your muscles. The result is more comfortable exercise.
Are the principles of
interval training the same for everyone?
Yes — but you can take interval training to many
levels. If you simply want to vary your exercise routine, you can determine the
length and speed of each high-intensity interval based on how you feel that
day.
After warming up, you might increase the
intensity for 30 seconds and then resume your normal pace. The next burst of
more intense activity may last two to three minutes. How much you pick up the
pace, how often and for how long is up to you.
If you're working toward a specific fitness
goal, you may want to take a more scientific approach. A personal trainer or
other expert can help you time the intensity and duration of your intervals —
which may include movement patterns similar to those you'll use during your
sport or activity — based on your target heart rate, the ability of your heart
and lungs to deliver oxygen to your muscles (peak oxygen intake), and other
factors.
Does interval training
have risks?
Interval training isn't appropriate for
everyone. If you have a chronic health condition or haven't been exercising
regularly, consult your doctor before trying any type of interval training.
Recent studies suggest, however, that interval training can be used safely for
short periods even in individuals with heart disease.
Also keep the risk of overuse injury in mind. If
you rush into a strenuous workout before your body is ready, you may hurt your
muscles, tendons or bones. Instead, start slowly. Try just one or two higher
intensity intervals during each workout at first. If you think you're overdoing
it, slow down. As your stamina improves, challenge yourself to vary the pace.
You may be surprised by the results.
·
Tanisho K, et al.
Training effects on endurance capacity in maximal intermittent exercise:
Comparison between continuous and interval training. Journal of Strength and
Conditioning Research. 2009;23:2405.
·
Meyer P, et al.
High-intensity aerobic interval training in a patient with stable angina
pectoris. American Journal of Physical Medicine & Rehabilitation.
2010;89:83.
·
Wislff L, et al.
High-intensity interval training to maximize cardiac benefits of exercise
training? Exercise and Sport Sciences Reviews. 2009;37:139.
·
McKay BR, et al. Effect
of short-term high-intensity interval training vs. continuous training on O2
uptake kinetics, muscle deoxygenation, and exercise performance. Journal of
Applied Physiology. 2009;107:128.
·
Wilmore JH, et al.
Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics;
2008:186.
·
Laskowski ER (expert
opinion). Mayo Clinic, Rochester, Minn. June 5, 2012.
·
Astorino TA, et al.
Effect of high-intensity interval training on cardiovascular function, Vo2 max,
and muscular force. Journal of Strength and Conditioning Research. 2012;26:138.
·
Kessler H, et al. The
potential for high-intensity interval training to reduce cardiometabolic
disease risk. Sports Medicine. 2012;42:489.
SM00110June 7, 2012
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