Interval training is a method of working out that asks you to exercise for short periods of time at high intensity, with short periods of rest in between. Extreme interval training, also known as high-intensity interval training, is similar but more demanding. The bursts of exercise can be lengthened, or the number of bursts increased, or the rest periods between the bursts shortened. Researchers have found that the benefits of extreme interval training can be realized more quickly than using low-intensity workouts. If you don't have enough time to walk or jog or ride the exercise bike for an hour, extreme interval training might create similar benefits in 15 or 20 minutes. However, these training routines are grueling. You should check with your doctor before plunging into extreme interval training.
Extreme Interval Workouts
One example of an extreme interval workout is as follows: Warm up for five minutes. Then run or bike or do any other cardio exercise at full speed for 15 to 20 seconds. Recover for two minutes by walking or slowly jogging. Repeat the cycle six to 10 times. A variation at slightly less intensity asks you to crank up a cardio exercise to roughly 80 percent of full-out speed for 45 to 90 seconds. Recover for one to two minutes and then repeat the cycle six to 10 times.
Benefits
Extreme interval training obviously is a great way to get fit. As the Extreme Fitness website states, by going flat out in short bursts, you increase your ability to generate immediate power and process waste material, such as lactate acid, more quickly. You can increase your heart's ability to pump blood and the ability of your muscles to extract and use the extra oxygen in your blood.
Research
In a research study at McMaster University in Ontario, Canada, in 2007, two exercise groups were compared. One group did a typical low-intensity workout, riding a stationary bike for 90 to 120 minutes per session three times per week over a two-week period. The other group did high-intensity interval training, sprinting for 30 seconds, recovering and then sprinting again. Total training time for the interval training group was 2.5 hours, and training time for the endurance group was 10.5 hours. The sprint group's actual exercise time was 90 percent less than the endurance group. Yet the improvement in exercise capacity was almost the same in both groups. Since a lack of time is often cited as a reason not to exercise, the findings suggest an extreme interval approach might encourage more people to exercise.
Considerations
Extreme interval training is not for everyone. People with heart disease and high blood pressure should avoid extreme interval training, since it raises your heart rate significantly and might lead to a heart attack or stroke. If you have joint problems or are over 60, you should check with your doctor before trying extreme interval training. In addition, there is some evidence that the benefit of extreme interval training peaks and plateaus after about two months, so it may not be a long-term solution to reducing workout time. However, according to an article published in "The New York Times" in May 2007, titled "A Healthy Mix of Rest and Motion," using extreme interval training at least once per week increases the body's ability to burn fat, aiding in both weight loss and cardio fitness.
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