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Interval training: Can it boost your calorie-burning power?
How will my muscles respond to interval training?
During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.
Are the principles of interval training the same for everyone?
Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.
If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you'll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration.
Does interval training have risks?
Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.
Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.
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- Tanisho K, et al. Training effects on endurance capacity in maximal intermittent exercise: Comparison between continuous and interval training. Journal of Strength and Conditioning Research. 2009;23:2405.
- Meyer P, et al. High-intensity aerobic interval training in a patient with stable angina pectoris. American Journal of Physical Medicine & Rehabilitation. 2010;89:83.
- Wislff L, et al. High-intensity interval training to maximize cardiac benefits of exercise training? Exercise and Sport Sciences Reviews. 2009;37:139.
- McKay BR, et al. Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance. Journal of Applied Physiology. 2009;107:128.
- Principles of exercise training. In: Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:186.
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