Interval training is complicated. I write full-time and since my specialty is health-based topics, I’m subscribed to at least ten different print health publication, twenty plus daily health newsletters, and have a massive bookshelf full of health related texts. And guess what; even I get confused. It seems that each week a new opinion on interval training appears. Do it. Don’t do it. It’s just a quick fix. It’s great if you’re an athlete but not as useful for the average Joe.

After researching interval training pros and cons I can tell you that I’m an interval advocate. Here are some basics that can help you distinguish between regular old exercise and pumped up interval training. As always, before trying out a new exercise style, talk with your doctor to get an, "Okay."

What happen to your body during when you exercise (or move)?

Everyone has two energy producing systems working for them, aerobic and anaerobic. Let’s break it down.

Aerobic

• Simply defined = with oxygen.
• Aerobic exercise = exercise where oxygen is metabolized to produce energy.
• Your aerobic system, (obviously) draws energy from = oxygen. The oxygen converts carbohydrates, (from varied body sources) into energy. This is the type of energy that allows you to walk quickly, bike fast, or run for miles.

Anaerobic

• Simply defined = without oxygen.
• Anaerobic exercise = exercise you do in short bursts; such as sprinting across a street, picking up a heavy object, or jumping over a few puddles.
• Your anaerobic system draws energy from = carbohydrate stores in your muscles. This means that you can have a short and quick burst of energy without the use of inspired oxygen.

What exactly is interval training?

In basic terms it mean to vary the pace and intensity of your exercise or sports routine. For instance you walk for three minutes and run for two minutes. An example of an interval sport would be baseball – you’re standing around some of the time and pushing it during others. Interval training or interval workouts make it easy to revive the intensity of your workout. You can easily rev up a walking workout with interval bursts. Say that you normally walk 40 minutes a day. If you go the same distance but can include speed bursts that allow you to end your walk quicker – you’ve just added interval to the mix.

What happens to your body during interval training?

During interval training, your body utilizes both the aerobic and anaerobic systems of your body. During very intense exercise your muscles produce lactic acid. A build-up of lactic acid is why your muscles ache and or burn. By including a recovery or rest-like period every so often you can reduce lactic acid build-up and your muscles will feel better.

Next up: The benefits of interval training and what the experts say.