Switch it Up

Work harder and smarter with interval training

By Cindy Parnell, M.Ed, RCEP, Registered Clinical Exercise Physiologist, UVA Diabetes Cardiovascular Clinic

Are you pressed for time? Do you wish you could burn more calories and fat without spending more time exercising? If you are looking to maximize your training session in a shorter amount of time, then interval training may be just what the exercise physiologist ordered. 

Traditionally viewed as a training method exclusively for athletes, recent studies show interval training is an effective technique and powerful tool for the average exerciser. Whether you are new to exercise or you’ve been exercising for years, this method may be just what you need to take your workouts (and results) to the next level.

What is interval training and how do you do it?

It is not complicated; in its simplest form - Go fast, then go slow. There are many different ways to do interval training, and it can be taken to many levels. The idea is to set up measured periods of higher intensity exercise followed by measured periods of lower intensity. For example, after a sufficient warm up of 5-10 minutes, do 1 minute of jogging, followed by 4 minutes of low-intensity walking and alternating that for 15-20 minutes, followed by a 5-10 minute cool down.

You can also do intervals that aren't measured. For example, if you're outside, you could run or speedwalk to something in the distance, a parked car for example, then slow down to recover, repeating the sprint when you feel rested. This method is called Fartlek training, which means speed play. How you feel determines the length and speed of each interval. You are in charge of the intervals and how hard you work. The idea is to work harder than usual in your work sets and to fully recover during the low-intensity intervals. 

If you’re working toward a specific goal, you may want to take a more scientific approach, timing the work and recovery intervals. An exercise physiologist or personal trainer can help design an interval-training program based on your particular goals.

Here are just some of the benefits of interval training.

1. Saves time. Lack of time is the No. 1 reason people give for not getting regular exercise. Interval training can be a time saver with a typical workout lasting 30 minutes (including warm up and cool down).

2. Optimizes energy expenditure. You’ll burn more calories -- even if you increase intensity just a few minutes at a time.

3. Adds variety (and flexibility) to your work out. Interval training is a great way to vary your routine and keep boredom at bay. It can be structured or go by how you feel—you choose.

4. Needs no special equipment. Interval training can be applied to any form of cardiovascular exercise: walking, biking, swimming or simply modify your current routine.

A word of caution

Interval training is not appropriate for everyone. If you have a chronic health condition, cardiovascular risk factors or have not been exercising regularly, check with your doctor before trying intervals.