Aerobic interval training is a workout regimen involving short rest and work intervals completed with little rest in between. For instance, you jog for 30 seconds followed by a 30 second sprint; repeat this cycle multiple times without resting to complete the interval workout. Interval training can help to increase your aerobic capacity, which may be beneficial for patients who have suffered from heart failure or other cardiovascular diseases.
Interval Training 101
Aerobic interval training is a flexible exercise regimen that can be customized to work for people of all fitness levels. The only requirements are that you use a "rest" and a "work" interval completed subsequently with no rest in between, and you increase your heart rate within the American Heart Association's target heart rate recommendations for exercise. Obese individuals or people with low fitness levels should start out slow, such as using a slow walk/fast walk cycle. As your fitness level improves, you can increase the intensity to a jog/sprint cycle.
Target Heart Rates
The AHA suggests staying within your target heart rate range during exercise, especially patients who have suffered heart failure in the past, to avoid future cardiovascular complications. To determine your target heart rate, subtract your age in years from 220. The resulting figure is your maximum heart rate; never exceed this figure. Take your maximum heart rate and multiply it by 0.5 and 0.85 to fine your target heart rate range. Stay within this zone during exercise to be sure you are not putting too much stress on your heart.
Benefits
Heart patients can benefit from aerobic interval training. According to George Clements, Andrew DeFilippis, MD and Roger S. Blumenthal MD of Cardiology Today, interval training can help to boost levels of "good" cholesterol, or HDL, improve blood pressure, increase aerobic capacity and control blood sugar levels. These improvements all have a positive impact on improving overall cardiovascular health. Aerobic interval training has slightly better cardiovascular benefits when compared to moderate aerobic exercise.
Dangers
Aerobic interval training can be beneficial for everyone; however, the Mayo Clinic recommends talking to your doctor before starting if you have any type of cardiovascular disease. Heart failure patients should avoid high intensity exercise right off the bat; ease your way into interval training by starting out slowly at a moderate pace. Done correctly, interval training offers far more benefits than potential dangers.
Types
You can use interval training with any of your favorite aerobic workouts; mix it up from time to time to keep it fresh. A few examples of effective aerobic workouts you can turn into an interval program include walking, jogging, running, cardio machines, step aerobics, biking, swimming and jumping jacks. If at any point during training you feel faint, nauseous, dizzy, chest pain or weakness, you may be overworking yourself. Consult your doctor, and try a less intense aerobic exercise.
