Good News About Interval Training

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The latest research on high-intensity training continues to provide support to the idea that just one high-intensity interval session per week can improve fitness faster and more effectively than going at a slow, steady pace at each workout.
The Take-Away
We know interval training is a good way to boost fitness, but this study helps remind us that even just one high-quality, high-intensity session per week can result in big fitness gains. The all-out efforts tax the cardiovascular system in a way that allows it to improve its ability to take in and distribute oxygen to the working muscles in a more efficient and effective way. This is one of the principles of conditioning and is fundamental to improving sports performance.
Thirty-second intervals are one of the simplest ways to take advantage of the science of fitness. There are many training programs you can follow, including Tabata, fartlek, and others, but adding a few 30-second, all-out efforts is something that anyone can do. The key is to go at your own pace, warm up completely and build up gradually.
Using gym equipment is helpful, so if you have access to a stationary bike, elliptical, treadmill or rowing machine, you can control your efforts and your time more easily.
But even if you don’t have access to a gym, you can do all out sprints nearly anywhere.

Tips for Getting Started with 30-second Intervals  

Choose your form of exercise and start with a comfortable ten minute warm up. You may increase your pace and effort as you get near ten minutes so that you are breaking into a sweat before you begin your high-intensity efforts. When you feel thoroughly warm, increase your speed for a full thirty seconds, and then slow down to fully recover. Your first two sprints need not be all out, but they should be a strong effort.  Recover for about two to three minutes and then do another thirty-second effort. By this one, you should aim for an all-out sprint. Again, recover for two to three minutes and repeat. Aim for 5-10 total sprints depending on your fitness level, ability and any healthy concerns you may have.
Add this type of a workout once each week, and you will be improving and maintaining your cardiovascular fitness. It’s not necessary to do more than one interval session per week, and it may actually harm your fitness to do more than three high-intensity sessions a week.
It’s also a good rule of thumb to avoid intervals if you feel fatigued, sore, heavy or have any aches or pains or other warning signs of injuries. High-intensity work can lead to injuries if you aren’t fully rested and prepared; don’t risk getting hurt by being over-ambitious.
As always, if you are a beginning exerciser, or have any health issues, or conditions or if you aren’t sure of your current fitness status, it’s essential to get your doctor’s clearance before you start an interval training program.

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