“Jump-start cardio with intervals - Denver Post”

Jump-start cardio with intervals - Denver Post

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Ask the Trainer | Linda J. Buch

By Linda J. Buch

Q: I've been trying to introduce more variety into my cardio workouts. Do you have any suggestions for a more challenging workout?— Lori Stratheim, Denver

A: Doing the same workout week in and week out can set any fitness program into a state of stagnation and tedium. Interval training can be just the answer to exercise ennui.

Very generally, interval training is the insertion of intense bursts of speed for short periods of time, followed by a longer period of recovery to stimulate the body's different energy systems and pathways. "Interval training manipulates four variables: time (or distance), intensity, time of each recovery period and number of repetitions," writes Jason Karp in IDEA Fitness Journal's February issue. This allows for a lot of creativity in a workout, as well as a faster track to better overall fitness in a shorter period of time.

The fitness industry is paying a lot of attention to the 20 years of research proving that interval training improves vascular health both aerobically and anaerobically. This means better endurance over the long term (aerobic), as well as improved capacity to perform explosively for shorter periods of time (anaerobic), something that aerobic training alone does not accomplish.

In a nutshell, there are three general ways to organize interval training. But be sure you warm up and cool down before attempting interval training. And your level of intensity will vary according to your conditioning. Be mindful of how you feel, and adjust intensity accordingly.

Aerobic, or cardiovascular, intervals are designed to improve the heart's ability to pump blood and oxygen to the muscles. An example of this is to perform three minutes of cardiovascular exercise at your maximum heart rate, followed by two and a half to three minutes of active recovery (keep moving at just a much slower pace to slow your heart rate gradually). Repeat this five times.

Anaerobic capacity intervals are designed to help muscles utilize glucose more efficiently and recover and regenerate energy more quickly. An example of this interval is to perform for 30 seconds all out followed by two minutes of active recovery. Repeat this four to eight times.

Anaerobic power intervals are helpful for improving performance in activities that are short term and high intensity, such as weight training and sprinting. An example would be performing 10 seconds all out with three to four minutes of passive rest where your heart rate drops more quickly; do some gentle stretching, for example.

According to Karp, interval training is now being used to help reduce heart disease risks in the obese, improve performance after coronary bypass surgery and reverse risk factors in metabolic syndrome, such as high blood pressure, insulin resistance and excessive fat in the abdominal region, and reducing inflammation in the blood.

But, be advised: The benefits come only with consistent application. Once or twice a week won't cut it. These protocols need to be employed at least five days a week for no fewer than six weeks to benefit.

So, if you are ready to be the fittest of the fit and the buffest of the buff, add some intensity to your workout, and try some interval training.

Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.

More information

To read more from Jason Karp, Ph.D., go to: RuncoachJason.com

Other recommended reading:

"Younger Next Year," Chris Crowley, Henry Lodge, MD, Workman Publishing, 2007, $12.95

"P.A.C.E., The 12-Minute Fitness Revolution," Al Sears, MD, Wellness Research and Consulting, 2010, $24.95

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