Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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.


MORE RESOURCES:

FCW.com

Cyber Guard Exercise Points to Need for Persistent Training
Department of Defense
U.S. Cyber Command is expanding these truisms to the cyber domain, and the Cyber Guard exercise -- held June 8-26 in Suffolk, Virginia -- brought together players from the Defense Department, the Department of Homeland Security, the FBI, the Federal ...
The private-sector focus of the Pentagon's annual cyber exerciseFCW.com
U.S. Government, Firms Conduct International Cyber-ExerciseseWeek
Military, feds, private sector key to Cyber GuardKitsap Sun

all 11 news articles »


Business Insider

We asked an exercise scientist for his definition of someone who is 'in shape'
Business Insider
It may be the most popular phrase in the world of exercise, but it's hard to pin down a clear definition, or know how to reach that ideal in practice. We spoke recently to Shawn Arent, an exercise scientist at Rutgers University, and asked him about ...

and more »


WISH-TV

Which is more effective for weight loss? Diet or exercise?
WISH-TV
INDIANAPOLIS (WISH) — If you're trying to lose weight, which one should you tackle first: diet or exercise? Research points to diet. “If we're looking at which one is going to bring about the most weight loss in the shortest amount of time, then sure ...

and more »


WLWT Cincinnati

Air National Guard exercise may take place in Butler Co. skies
WLWT Cincinnati
The 180th Fighter Wing out of Toledo is conducting an exercise of the Aerospace Control Alert system in western Ohio. Between 8 and 10 a.m., fighters will be intercepting a Civil Air Patrol plane that is playing the part of a "Track of Interest," the ...
180th participating in SW Ohio exerciseToledo Blade

all 4 news articles »


Telegraph.co.uk

Supplement allows elderly people to exercise more rigorously
Telegraph.co.uk
Researchers conducting tests on mice found that carnitine appears to work with CrAT (carnitine acetyltransferase) to optimise muscle energy metabolism during exercise. Introducing a carnitine supplement to mouse diets improved exercise tolerance - but ...
Public Release: 7-Jul-2015 Molecule linked to muscle fatigue in humans ...EurekAlert (press release)
Supplement aids exercise toleranceYahoo News UK
Nutritional supplement boosts muscle stamina in animal studiesMedical Xpress

all 8 news articles »


Daily Mail

'THREE MINUTES of exercise a week and never been fitter!' says Vince Graff
Daily Mail
Indeed, there have been more than 200 studies over the past ten years which seem to show that three minutes of intense exercise every week dramatically lessens your risk of falling victim to a long list of potentially life-limiting or fatal conditions ...



Yahoo Health

7 Ways to Exercise Without Even Thinking About It
Yahoo Health
According to a recent study conducted by the American Council on Exercise (ACE), physically-active video games like Wii Boxing burn an average of three calories per minute and can be intense enough to be good for your heart and lungs. Challenge your ...



Las Vegas Review-Journal

Nevada left out of 7-state military exercise
Las Vegas Review-Journal
Staff Sggt. Coby, left, and Senior Airman Brennan (could not give last names), ground controllers from the 23rd Special Tactical Squadron out of Hurlburt Air Force Base, Fl., stand Wednesday, May 23, 2012, near a desert landing strip while a C-17 ...



Physical Therapy Products

Rewards of exercise aren't the same for everyone
Futurity: Research News
We all know that exercise generally helps the cardiovascular system, but does working out pay off equally for everyone? Some of the benefits of exercise are greater for men, people under 50, and among those battling type 2 diabetes or other ...
Case Review: Cardio Benefits of Exercise Aren't the Same for EveryonePhysical Therapy Products
How does exercise benefit the heart?iAfrica.com

all 3 news articles »


GoodTherapy.org (blog)

Get Moving: Chronic Illness and the Benefits of Exercise
GoodTherapy.org (blog)
Not only can exercise help with physical symptoms, but it can improve emotional issues such as depression and anxiety as well. There is a growing body of research about the connection between our mental and physical health. In a study at the University ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.