Interval Training Benefits Exercisers of All Ability Levels

Monday, December 13, 2010

ROCHESTER, Minn. — Interval training isn't just for competitive athletes, according to the December issue of Mayo Clinic Women's HealthSource.

In interval training, short bursts of intense activity alternate with intervals of lighter activity. Originally a training tool for competitive athletes, interval training was thought to be too strenuous for average folks. Recent studies show that a wide range of people, including those who are older, unfit or have heart problems, not only can handle interval training but also can use it to increase cardiac fitness.

Consider these benefits of interval training:

• Little time and lots of benefit: A 30-minute workout likely offers the same health benefits as a workout that lasts twice as long at a consistent pace. Examples include fast walking for three minutes followed by three minutes of slower walking (and repeating five times); or biking fast for one minute followed by two minutes of slower biking (and repeating nine times).
• It's flexible: Interval training can be applied to any type of aerobic sport, such as walking, biking or jogging. It can work for any fitness levels, for example, alternating between slow and fast walking, or between brisk walking and running.
• Adds variety: Adding intensity to an exercise regimen keeps boredom at bay — a common roadblock to exercise.
• Results: Interval training can increase aerobic capacity after as little as two days of training.

Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9751, (toll-free) or visit Mayo Clinic's Online Bookstore.

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