If you are trying to exercise regularly to lose weight but aren't getting results, interval training may be what you need. Interval training is relatively simple to incorporate in to your exercise regimen. It involves increasing the intensity of a given activity for shorts bursts of time, then returning to a lower intensity again. Whether you take a simple or a scientific approach to interval training, it is an effective way to burn the extra calories necessary to lose weight.
Significance
Sedentary lifestyles have caused obesity levels in the United States to increase dramatically over the past several decades. According to the Centers for Disease Control and Prevention, between 1980 and 2000, the rate of obesity among American adults doubled. Obesity is a leading risk factor in heart disease, which is the leading cause of death in the United States. Another risk factor toward heart disease is inactivity -- more than 50 percent of American adults don't get enough exercise to provide health benefits.
Considerations
You can apply interval training either in a scientific fashion, or by using an "intuitive" approach. A scientific approach would involve measuring either the time or the distance of your intervals. For example, you might perform one minute of high intensity exercise, followed by two to three minutes of low intensity exercise. If you are measuring intervals by distance, you could sprint on a track for 200 meters, and jog slowly for 400 meters. On the other hand, the Swedes developed fartlek training, which does not require you to time or measure your intervals. In fartlek training, the length and time of your intervals is based on how you feel as you exercise.
Types
Interval training can be applied to any form of aerobic exercise. For example, you could alternate brisk walking with jogging, or jogging with running. Regardless of the type of exercise you are performing, it is important to warm up for 10 minutes before beginning your intervals. You can perform your interval training outside, or inside using electronic exercise equipment.
Benefits
According to MayoClinic.com, vigorous exercise burns more calories, even if the extra intensity is for a relatively short duration. Interval training improves your aerobic capacity. Also, interval training has variety, which makes it less boring than repetitive aerobic exercise. Interval training can be adapted to your current aerobic routine without any special equipment.
Warning
If you are adapting your current routine to include interval training, the intensity of your workouts will increase. Start off slowly, with relatively few high-intensity intervals. Consult with your health care provider to determine if adding intervals to your regimen is safe and appropriate.
References
- American Council on Exercise: What Is High Intensity Interval Training(HIIT) and What Are the Benefits?
- MayocClinic.com: Interval Training: Can It Boost Your Calorie Burning Power?
- American Council on Exercise: Interval Training
- Centers for Disease Control and Prevention: Facts About Obesity in the United States
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