Interval Training: Benefits, Risks, & Research

In Interval Training Basics I covered what happens within your body during regular exercise vs. what happens to your body during interval training. The benefits of interval training are many and much research backs that up. I can also say that it’s truly not for everyone. I’ll give you the current facts and let you decided if interval training is right for you.

What are the benefits of interval training?

In Interval Training Basics I discussed how interval training can result in less lactic acid build-up and thus fewer muscle aches and pains. There are other benefits to interval training. Such as:

• It adds variety to your exercise routine. I get really bored when I ride my own stationary bike. But when I include interval techniques it makes it feel like more of a challenge. During my quick bursts I usually try to bike further than my last quick burst – it keeps it interesting.
• It will speed up the typical workout. You’ll get more exercise in a shorter amount of time because during your quick bursts you’re pushing it harder than you normally do.
• Because of the “less time factor involved” you will find time to exercise. You’ll fell better about yourself and set a great example for your family and friends.
• Every time you do an activity that is harder than one you’d normally choose more calories get burned. This can make it much easier to burn off extra fat. And it works even if you only include a few short bursts per workout.
• When you increase the intensity of a workout you naturally improve your personal best aerobic capacity and your cardiovascular fitness. You’ll be able to work harder than you have been in the past – without feeling the same hardcore burn.

Who should not use interval training techniques?

• If your doctor has placed you on a low intensity exercise routine, don’t try to include interval training.
• If you’re not a fan of the warm-up sessions you should be doing before every exercise session; don’t try interval training. Although you should always warm up before exercise, it’s even more important to do so before interval training. You do not want to pull a major non-warmed muscle during your first interval burst. Even just walking or stretching for a few minutes before hand will provide you with a good warm-up.
• In line with the warm-up, a cool-down time at the end should be included. If you don’t want to cool-down, don’t end with frantically paced exercise. You should always end your routine on a slower, reduced intensity note.
• If you are pregnant, have an illness or other health condition, or just haven’t exercised since the late 90s, always check with your doctor before starting an exercise routine. Interval training or not, it’s always smart to check with a doctor before starting a new exercise routine.

Another pointer is to work with a personal trainer; which I know can be pricey but it’s worth it. Rather than hurting yourself and spending tons of money on hospital bills, just spend a little in the beginning to get going. You can hire a certified trainer to help you set up your routine – you won’t always need one. Also, trainers are included in many gym membership plans.

What do the experts say about interval training?

• The American Council on Exercise (ACE) is all for interval training. This organization has even created pamphlets for the Navy, among others, encouraging interval training as part of a healthy lifestyle.

The ACE offers these variables to consider before starting interval training. This is a great place to start if you want to try your own interval training. And by “work” the ACE means the sessions where you complete bursts of intense exercise.

1. The intensity of the work interval.
2. The duration of the work interval.
3. The duration of the rest, or recovery period.
4. The number of reps you complete for each interval.

• The Journal of Applied Physiology, (98: 1983-1984, 2005), printed a study that discussed great positive findings for interval training. The study documented college student performing relatively small amounts of interval training; over two weeks the students exercised for six sessions of just 2-4 minutes of exercise. However the exercises performed were very quick interval sessions. The result was that the small amount of exercise was enough to double the length of time that exercise could be maintained in the long run. And furthermore skeletal muscle adaptation benefits were discovered as well. In short, the students increased their strength, aerobic endurance, and their ability to exercise efficiently by adding just a tiny amount of interval training to their routine.
• One major study in Sports Medicine, discussed different results regarding interval training for athletes. Athletes who were already at the top of their game fitness wise had to use higher intensity interval training to see improved fitness results. While a regular Joe type exerciser could reap benefits from regular interval training. But more research was deemed necessary to gather a full conclusion.

Most current research supports interval training as a good way to minimize exercise boredom, save time, increase fitness, and improve strength. Talk to your doctor or a certified trainer and then why not give interval training a shot. I think you’ll be glad you did.