Sports
Living Smart: Burn more calories with interval training
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| Photo submitted Aerobic interval training, as this duo demonstrates, makes your walking, running, treadmilling, stationary biking and elliptical crosstraining burn more calories. |
By Ann Sirianni, Special to the Green Valley News
Do you need to rev up your aerobic workout? Are you short on time? Are you looking for a way to burn more calories without spending more time sweating on a treadmill?
Check out aerobic interval training—a powerful exercise technique that works for both beginners and athletes.
What is interval training?
Interval training is simply the exercise technique of alternating brief periods—or intervals—of intense activity with intervals of lighter activity.
These lighter periods, or active recovery intervals, are just less intense periods of the same activity.
No special equipment is needed, as you will just be modifying your current routine.
A favorite training method of long distance runners and coaches, interval training also works with other cardiovascular activities.
These include running, walking, using a treadmill, stationary biking, rowing and elliptical cross training.
Interval training can work for most people, but it must be at an appropriate level of intensity. If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. But if you’re less fit, you might alternate leisurely walking on the treadmill with periods of faster walking and/or incline walking.
Start slowly and avoid overuse injury by initially using one or two higher intensity intervals of short duration.
Monitor your heart rate and keep it within your training range to reduce risk. As your stamina improves, continue to challenge yourself.
Benefits of interval training
I like interval training, because varying the intensity during the course of my workout reduces boredom.
This works very well on a treadmill or elliptical. It keeps me focused, because I am watching the time and changing my pace every one to two minutes.
I also check my exertion level with a Polar heart rate monitor.
Recent studies indicate that interval training triggers fat loss more than training at a moderate intensity level for the same duration.
According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise.
More importantly, this technique also improves your aerobic capacity, and over time, you will be able to exercise longer and with more intensity.
During intense exercise, muscles produce lactic acid. Too much of this waste product can make exercise painful and exhausting.
But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of lactic acid in your muscles.
The result is more comfortable and you will enjoy your exercise.
Getting started
These precautions for safety come from http://sportsmedicine.about.com (search on interval training), a helpful site for safe exercise ideas.
Warm up for several minutes before starting intervals.
Assess current condition and set training goals that are within your ability.
Start slowly. For example, walk for two minutes, then walk faster for one minute. In general, longer intervals provide better results.
Keep a steady, but challenging pace throughout the interval.
Build the number of repetitions over time.
Bring your heart rate down to a comfortable level during the recovery interval.
To improve fitness, increase intensity or duration, but not both at the same time.
Make any changes slowly over a period of time.
You can take a more scientific approach based on your specific goals by varying the intensity, duration of work and recovery intervals, as well as the number of repetitions.
While you want to challenge yourself to assure progression, remember to keep your exertion level manageable and do not over-do it for your fitness level.
If you have a chronic health condition or have not been exercising regularly, consult your doctor before trying any type of interval training or any new exercise program for that matter.
Green Valley resident Ann Sirianni is a certified trainer. Contact her at 465-1221 or gvfitness@cox.net.
Check out aerobic interval training—a powerful exercise technique that works for both beginners and athletes.
What is interval training?
Interval training is simply the exercise technique of alternating brief periods—or intervals—of intense activity with intervals of lighter activity.
These lighter periods, or active recovery intervals, are just less intense periods of the same activity.
No special equipment is needed, as you will just be modifying your current routine.
A favorite training method of long distance runners and coaches, interval training also works with other cardiovascular activities.
These include running, walking, using a treadmill, stationary biking, rowing and elliptical cross training.
Interval training can work for most people, but it must be at an appropriate level of intensity. If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. But if you’re less fit, you might alternate leisurely walking on the treadmill with periods of faster walking and/or incline walking.
Start slowly and avoid overuse injury by initially using one or two higher intensity intervals of short duration.
Monitor your heart rate and keep it within your training range to reduce risk. As your stamina improves, continue to challenge yourself.
Benefits of interval training
I like interval training, because varying the intensity during the course of my workout reduces boredom.
This works very well on a treadmill or elliptical. It keeps me focused, because I am watching the time and changing my pace every one to two minutes.
I also check my exertion level with a Polar heart rate monitor.
Recent studies indicate that interval training triggers fat loss more than training at a moderate intensity level for the same duration.
According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise.
More importantly, this technique also improves your aerobic capacity, and over time, you will be able to exercise longer and with more intensity.
During intense exercise, muscles produce lactic acid. Too much of this waste product can make exercise painful and exhausting.
But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of lactic acid in your muscles.
The result is more comfortable and you will enjoy your exercise.
Getting started
These precautions for safety come from http://sportsmedicine.about.com (search on interval training), a helpful site for safe exercise ideas.
You can take a more scientific approach based on your specific goals by varying the intensity, duration of work and recovery intervals, as well as the number of repetitions.
While you want to challenge yourself to assure progression, remember to keep your exertion level manageable and do not over-do it for your fitness level.
If you have a chronic health condition or have not been exercising regularly, consult your doctor before trying any type of interval training or any new exercise program for that matter.
Green Valley resident Ann Sirianni is a certified trainer. Contact her at 465-1221 or gvfitness@cox.net.
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