Interval Training: Get into Great Shape in Less Time
Presented By: the Winchester Institute of Chiropractic Health and WellnessAt this time of year, many of us set goals to lose weight and get in shape. But as we all know, that’s easier said than done. Time is in limited supply, which makes it difficult to participate in a regular exercise routine. But did you know you can slash the length of your exercise session and still get the benefits of a longer workout?
Fitness Secrets of Pro Athletes
Interval training has been used by professional athletes for years to reach optimal physical condition. But recent research shows that just about everybody can benefit from incorporating interval training into their exercise program.
Your chiropractor definitely supports your goal of staying physically active. But each of us has unique considerations when it comes to exercising, such as taking into account age, chronic health conditions and fitness level. This is why The Winchester Institute recommends that you always discuss your fitness plans with your chiropractor before starting any exercise routine.
So what exactly is interval training? It is simply stepping up your exercise intensity for short bursts, then returning to a more reasonable pace. You implement these short sprints several times during your exercise routine. What makes interval training so appealing is that it works for almost all types of cardiovascular exercise, even walking! For example, after a few minutes of strolling, you might increase your walking speed for 15 to 30 seconds before returning to your regular pace. You continue alternating between sprint speed and moderate speed throughout your walk.
Multiple Benefits from Interval Training
Studies on interval training show several key advantages…
Burn more calories. When you increase your exercise intensity, you lose more calories. Research from Australia indicates that during sprinting the body boosts the levels of catecholamines- chemical messengers that instruct fat cells to let go of their fat.
Get fit. Save time. One of the biggest reasons we don’t exercise frequently is we can’t fit it into our hectic schedules. Interval training can deliver the same cardiovascular benefits of longer, steady pace exercise but in less time.
Fewer aches and pains. Interval training reduces certain biochemical reactions in the body that contribute to muscle soreness.
Adds variety. If your workout routine is the same each time, you may lose interest. Interval training freshens the pace and engages your brain more actively than simply putting your mind on “auto pilot” when you exercise.
The advantages of interval training are proven. But Dr. Winchester and Dr. Haggerty advise starting slowly; adjust your interval intensity to your current fitness level. Always warm up your muscles to prevent strain, and do some stretching after completing your exercise routine.