Burn Calories Quicker – Interval Training

(HealthNewsDigest.com) – Wouldn’t it be nice to burn more calories but spend less time exercising? Consider interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser too.

What is interval training?
It’s not as complicated as you might think: Interval training simply means alternating bursts of intense activity with intervals of lighter activity.

Take walking: If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks; if you’re listening to music, alternate songs with fast beats and slower beats to help you along.

What can interval training do for me?
Whether you’re a novice exerciser or lifelong gym rat, interval training can help you get better and faster results from your workout routine. Consider the benefits:

• You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
• You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
• You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don’t need special equipment. No need to run out and spend money on anything new: You can simply modify your current routine. You’ve already got the perfect equipment — your own body! Just amp up what you’re already doing.

How can I get started?
If you simply want to vary your exercise routine and try intervals, you can determine the length and speed of each high-intensity interval based on how you’re feeling that day. Start your activity by warming up and then increase the intensity for 30 seconds, after which you’ll resume your normal pace. The next burst of more-intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

If you’re working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals, based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake), and other factors.

Are there any risks?
Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying interval training. Recent studies suggest, however, that interval training can be used safely for short periods even in people with heart disease.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher-intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results!