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7 Good Reasons to Try Interval Training

By , SparkPeople Blogger
What if I told you there was an exercise technique that could burn more calories—and fat—in less time that was also fun? You may think that I was hawking some fitness gadget in an infomercial, or simply lying to you, but neither of those theories hold true. The amazing workout is called interval training. During interval training, exercisers alternate between high-intensity efforts and low-intensity recovery efforts during a single cardio (aerobic) workout session. It can be as simple as sprinting between two telephone poles and then walking for the next two, or a regimented plan using a stopwatch and specific training schedule. Either way, adding just a couple sessions of interval training to your workouts each week is sure to boost your fitness level, accelerate your fat loss and help you beat boredom.

Here are 7 reasons to try interval training yourself, plus tips and workouts to get you started.

Interval training burn more calories. Most of us exercise at a continuous intensity during our cardio workouts. This is called "continuous training." While continuous training is the most common way to exercise and still offers ample benefits, such as burning calories, "Interval training burns calories quicker," Kerri O'Brien of Life Fitness recently told Reuters. "If you're doing interval training for 20 minutes it can burn as many calories you would in 40 minutes," of steady-state training, she explained.

Interval training burns more fat. Doing short bursts of higher-intensity exercise encourages your body to burn body fat as fuel. A small study from 2007 had eight women in their 20s cycle for 10 sets of intervals (four minutes higher intensity, followed by two minutes of rest). After the interval training, the women burned 36% more fat during an hour of continuous training (moderate cycling). The results were published in the Journal of Applied Physiology. Other studies have found that even when the workout is over, exercisers have a higher post-workout calorie burn (their metabolism remains elevated) after interval training than after continuous training.

Interval training works for all fitness levels. According to the American Council on Exercise, everyone from beginner exercisers to elite athletes can perform (and benefit from) interval training. Beginners, for example, can use interval training to slowly work their way up to higher intensity exercise, such as walk-jog intervals, which can help one work up to running continuously. Advanced exercisers can use high intensity intervals to improve speed, power and performance.

Interval training can boost your fitness level. The same study mentioned above also found that subjects who performed interval training improved their cardiovascular fitness by 13%. Another study, also published in the Journal of Applied Physiology (in 2005), found that college-age men and women doubled their exercise endurance after just two weeks of interval training. The control group who did not perform interval training, showed no improvements in their endurance.

Interval training works for the tortoise and the hare. Sometimes you feel like doing a hard workout. Sometimes, you feel like taking it easy. Interval training is a great alternative to both scenarios, and perfect for people who need to force themselves to change up their programs. I tend to turn to interval training on days that I'm feeling a little lazy since I know I won't have to force myself to do a tough workout, and that I'll get to enjoy the low-intensity exercise I'm craving. In this sense, interval training is a great way to cross train, too. If your usual routine is to run at a steady pace, or pick one level on the elliptical and stick it out for 30 minutes, you'll be doing your body a favor by changing up the speed and intensity of your workouts. You don't even have to change what you do to work out. Interval training can be applied to almost any type of exercise: walking, running, biking, cardio machines, indoor cycling, swimming, dancing—even strength training.

Interval training can combat boredom. Probably one of the greatest benefits of interval training is that it really passes the time, which can make your workouts seem more fun. Rather than drudging away at the same boring intensity, interval training keeps your mind engaged and helps your workouts go by faster by breaking down one long workout into smaller, more manageable chunks of time. Each interval you complete is another notch closer to your cool down.

Interval training means less time in the gym. Since you're working harder (for a short period), you can get away with shorter workouts when you perform interval training—and the benefits are essentially the same in terms of endurance and calorie burn. This is a great option when you're short on time but want to squeeze in an effective workout, or when you have a hard time committing to exercise in general. The shorter your workouts are, the more likely you'll be to stick with them.

Ready to try interval training? The following resources will help you get started on the right foot:

Introduction to Interval Training
Interval Training Workouts: Elliptical
Interval Training Workouts: Running
Interval Training Workouts: Stationary Bike
Interval Training Workouts: Walking

Is interval training part of your workout plan? If not, are you ready to give it a try?

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JUSTJ2014 4/24/2021
Good info thank you Report
CECELW 4/5/2021
I love interval training Report
CEMOSES2 4/5/2021
I see it used a lot in fitness videos. I always wondered why especially when there is complete rest. Report
CEMOSES2 4/5/2021
I see it used a lot in fitness videos. I always wondered why especially when there is complete rest. Report
JUSTJ2014 3/13/2021
I will try my best Report
NANHBH 2/11/2021
Good stuff. Report
Some great information I can incorporate into my workouts. Report
DIVAGLOW 2/4/2021
Thank you. Report
MUGABI123 12/12/2020
Not sure if my 58 year old body can handle it but if I start off slow? Report
PWILLOW1 12/4/2020
Good info. Thanks Report
MUGABI123 11/6/2020
Going to have to try this! Report
Great to know !
Thanks ! Report
JWINKSLLC 9/15/2020
Thanks, great ideas!! Report
BOB5148 9/3/2020
Thanks Report
CKEYES1 8/13/2020
I have tried it Report
It has improved my running Report
ROBBIEY 7/27/2020
great ideas Report
ROBBIEY 7/27/2020
great ideas Report
TURQUROISE 6/22/2020
I like the information, I can do this Report
Good info. Report
Thanks for the information Report
always interesting info Report
my speed is slow but at least I'm moving Report
Awesome...thanks... Report
Combatting boredom is a great reason to interval or change up! Report
Terrific idea Report
Great idea Report
Thank you Report
Thanks Report
Great article! Report
I love low-impact H.I.I.T. I have low back and knee issues and feel great after my short workouts. Thanks for this article! Report
Thank you! Report
great info Report
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I am willing to give this one a try. Report
thanks Report
Thank You for a great article............ Report
Great article. Report
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Thank you Report
I need to work on this. Report
These are great tips. Report
Interval training keeps things interesting...............Thank You. Report
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Thank you! Report
Interval training is a very good way to build up your endurance. Report
Great article! Report
Going to get back to interval training too .... thanks Report
I need to try this. Report