Looking to spice up your workout routine or burn more calories without spending extra time at the gym? Aerobic interval training, or high-intensity interval training (HIIT), is what you need. Once used primarily by elite athletes, interval training has become a popular and effective option for exercisers at all levels.
What Is Interval Training?
Interval training is more straightforward than it sounds. It involves alternating short bursts of intense activity (about 30 seconds) with extended periods of lower-intensity activity (1 to 2 minutes).
If you enjoy walking and are in good shape, you could add short jogging intervals to your brisk walks.
You might alternate between leisurely and faster-paced walking if you're less fit.
Try speeding up between mailboxes, trees, or other landmarks when walking outdoors.
Why Try Interval Training?
Interval training offers a variety of benefits, making it suitable for beginners and seasoned exercisers alike:
Burn More Calories: Vigorous exercise burns more calories, even if performed for just a few minutes.
Save Time: HIIT allows you to work effectively in less time. For instance, you can complete a workout in 15–20 minutes instead of a standard 40-minute session.
Boost Aerobic Capacity: Regular interval training improves cardiovascular fitness, enabling you to exercise longer and more intensely. This can also help lower your risk of heart disease, high blood pressure, and diabetes.
Prevent Boredom: Short bursts of high intensity add variety to your routine, keeping it engaging and fresh.
No Special Equipment Needed: Interval training can be done while walking, running, biking, swimming, or using body-weight exercises like jumping jacks, squats, and lunges.
The principles of interval training apply universally, but the intensity and approach can be tailored to individual needs and goals.
For general variety: If you want to mix up your routine, you can adjust the length and speed of your high-intensity intervals based on how you feel that day. Start with a few minutes of warm-up, increase intensity for 30 seconds, and return to your usual pace. Finish with a cool-down. The pace, duration, and frequency are entirely up to you.
For specific fitness goals: If you aim for a targeted outcome, such as improving performance in a sport, a personal trainer can guide you in structuring intervals. It might involve designing movement patterns similar to those used in your activity or timing intervals based on metrics like your target heart rate or peak oxygen intake (the ability of your heart and lungs to deliver oxygen to muscles).
Are There Risks to Interval Training?
Interval training isn’t suitable for everyone, particularly those with chronic health conditions or new to exercise. It’s essential to consult a doctor before beginning any interval training program.
However, interval training can be a safe and beneficial option for older adults, less active individuals, or those who are overweight. Research suggests it’s effective even for people with heart disease and type 2 diabetes.
Jumping into strenuous workouts too quickly can strain muscles, tendons, or bones. Interval training doesn’t have to include high-impact exercises, ballistic movements, or heavy weights.
Tips for Safe and Effective Interval Training
Start gradually: Begin with one or two higher-intensity intervals per workout.
Listen to your body: Slow down if you’re pushing too hard.
Build stamina: As your endurance improves, increase the intensity or frequency of your intervals.
With patience and consistency, you’ll likely see significant improvements in your fitness while minimizing the risk of injury.
