Friday, June 26, 2015
A way to gain additional health benefits is to use interval training techniques.
Interval training is a type of physical activity that consists of timed intervals of different intensities done in the same activity session.
It involves periods of high intensity activity alternated with those of lower intensity or even rest.
The intervals can be done at a lower moderate intensity pace. Interval training offers great benefits and can help make physical activity more interesting, enjoyable and efficient.
Researchers report that interval training is a time efficient way to get good results.
One study examined the changes in exercise capacity and molecular and cellular adaptations in skeletal muscle after low volume sprint-interval training and high volume endurance training.
The participants performed six training sessions over 14 days. Two different exercise patterns were compared: one session consisted of either 4-6 repetitions of 30 seconds of “all out” cycling with four minute recovery and the other of 90-120 minutes of continuous cycling. The training time commitment over two weeks was approximately 2.5 hours for the sprint-interval training group and approximately 10.5 hours for the endurance training group.
The researchers found that both types of training induced similar improvements in muscle oxidative capacity, muscle buffering capacity and exercise performance.23 Other studies found improvements in performance and VO2 max through incorporating intervals.24-29
It is important to take care when doing intense physical activity such as intervals. Be sure to increase your intensity gradually, pay close attention to how you are feeling and do not overdo it. This will help you avoid injury.
Many athletes incorporate interval training into their physical activity to gain a competitive edge. Remember, in order to gain benefits from interval training it does not have to be an “all out” effort.
The great news is everyone can get impressive benefits from incorporating intervals into their regular physical activity.