Interval training, otherwise known as “sprint interval training”, has been the subject of research for a number of years. Studies consistently show that this type of training actually requires less time to achieve results and after all, who wouldn’t want to do less aerobic activity while burning off more fat? Those who frequent the gym will no doubt have noticed an increase in classes and training programs that alternate periods of moderate intensity with high intensity exercise.

Interval training increases endurance, increases fat burn, and as Gibala et al concluded in their study at McGill University, decreases the amount of  work out time. “Given the markedly lower training volume in the SIT group, our results suggest that intense interval training is indeed a time-efficient strategy to induce rapid muscle and performance adaptations comparable to traditional endurance training.”

Interval training is quite easy. If you normally work out on the treadmill for 50 minutes at 4 mph, try shortening your work out to 25 minutes. Every 5 minutes, spend 30 seconds going as fast as you can, then resume your previous pace of 4 mph. This will give you 5 intense work out sessions lasting 30 seconds each – in other words 2 1/2 minutes of intense work out time. (Be sure to include a 5 minute warm-down period. Abruptly stopping  your work out can cause dizziness and blood pooling in the lower extremities.)

As always, consult your health care provider if you are new to any exercise program. Once you’re cleared, give interval training a try. You’ll be surprised by how quickly you can lose weight.

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