Athletes have used interval training for years to train and enhance their performance. Interval training involves alternating short, fast bursts of intense activity (anaerobic) with slower, easier activity (aerobic). For example, alternating a 2 minute run with a 5 minute walk would be considered interval training. Or, one might alternate a 5 minute flat session with a 1 minute intense hill climb when biking or indoor cycling.

You do not have to be an athlete to benefit from interval training. Interval training will enhance your cardiovascular system by increasing your ability to take in and deliver oxygen to working muscles. Your muscles are better able to tolerate the build-up of lactate and the heart becomes stronger. Interval training also allows you to increase your training intensity and caloric burn without over training. This helps prevent injuries that are associated with repetitive endurance activities.

When designing an interval program, there are 4 variables you can manipulate: 1) Intensity or speed of the workout interval, 2) Duration (distance or time) of the interval, 3) Duration of rest recovery, 4) The number of repetitions of each interval. It is important not to increase intensity and duration at the same time. You must consider your current condition and set training goals within your ability.

Check out classes at your local gym. Often, group fitness classes, such as cardio-kickboxing, or hi/lo aerobics, incorporate interval training.

Note: It is recommended that you consult a personal trainer when creating your interval-training program. If you would like me to recommend a personal trainer, please contact us.

Author: Kelli Hairston, RD, LD

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