Interval Training: How less time can yield greater results.
Interval training is method of fitness training which involves periods of high-intensity effort alternated with periods of lower intensity effort to effectively utilize two of the body's three energy-producing systems: the aerobic and the anaerobic. The aerobic system uses oxygen to convert carbohydrates from various sources throughout the body into energy. The anaerobic system draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects.
Interval training has many benefits in comparison to steady-state aerobic workouts.
It is an excellent way to minimize the time devoted to exercise while achieving similar or improved results. A 2006 study by Gibala et al.[1] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.
Spending less time on cardio-vascular training allows ample time for resistance training. Working with weights improves muscle tone and body shape while increasing strength, power, coordination, fat loss, and bone density.
Unlike slow, steady-state cardiovascular workouts which mainly utilize the aerobic energy pathway, interval training also trains the anaerobic energy pathway. Training anaerobically makes for a stronger, faster, more powerful athlete.
For fat loss, interval training has shown to be superior to steady-state aerobic training. Due to excess post-exercise oxygen consumption, interval training methods such as High-Intensity Interval Training (HIIT) increase the resting metabolic rate (RMR) for up to 24 hours after the workout.
Adding interval training may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts. [2] Increased VO2 max shows strong correlation for increased performance in distance athletes.
Resistance training may be incorporated. Resistance exercises may be combined with traditional “cardio” elements like running or done in circuits. This allows for a workout that combines highly effective cardiovascular training with dynamic strength-endurance training for your muscles. Few workouts are more effective at fat-burning and building overall fitness.
A typical interval training session would consist of a warm-up period, the interval training itself, and a cool-down. When designing an interval workout, there are at least four variables:
1. Intensity (speed) of work interval
2. Duration (distance or time) of work interval
3. Duration of rest or recovery interval
4. Number of repetitions of each interval
How these four variables are set depends on your specific goals. A person seeking fat loss might opt for High Intensity Interval Training, a person seeking to minimize time spent in the gym might opt for Tabata intervals (eights sets of 20 seconds on, 10 seconds off), while a casual distance athlete might opt for Fartlek intervals. A certified Personal Trainer can help you determine which type of interval training best suits your needs.
1. Gibala, Martin J; Jonathan P. Little, Martin van Essen, Geoffrey P. Wilkin, Kirsten A. Burgomaster, Adeel Safdar, Sandeep Raha and Mark A. Tarnopolsky (September 15 2006). "Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance". J Physiol 575 (3): 901–911. doi:10.1113/jphysiol.2006.112094
2. King, Jeffrey (May 2001) A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women