Stop and go: Benefits of interval training

Interval training alternates high-intensity movements such as running or cycling sprints with a recovery phase that consists of rest or low-intensity movement such as walking or slow cycling.   Interval training improves your cardiovascular fitness, ability to burn fat, and ability to tolerate lactic acid build-up while lowering your risk for cardiovascular disease. Overall, adaptations from interval training can lead to improvements in strength, speed, and endurance while improving your body composition. Interval training is a time-efficient way to improve your fitness.

A basic interval training session could include sprinting on the straightaways (100m) of a standard track and walking the curved portion (100m). Or alternate 30-second bouts of high-intensity exercise with recovery bouts. Initially, start with rest periods longer than the work periods, and work up to equal time periods as your fitness improves. If you are out of shape, have health problems, high blood pressure, or joint problems, check with your physician before starting a high-intensity training program. Read this article on the Mayo Clinic website if you would like to know more.