Should You Be Doing Interval Training?

You have probably heard of interval training, and if you have not, certainly the P90x, "Burst" training, H.I.T. (high intensity intervals,) training, and similar programs have been brought to your attention. These programs talk about shortening workout times and ramping up the intensity level in order to burn more fat, get in shape quicker, and get "the body you've always dreamed of in record time."

So how effective is it in molding the body you're after? Interval training is an effective way to train, but regardless of what name it goes by (or program) it is the same concept which has been used for decades by athletes all over the world. The athlete trains at an intensity up to, matching or exceeding competition levels for short periods of time, followed by active recovery or complete rest, and repeating this cycle for the prescribed time.

For example, a long distance runner may incorporate a max effort sprint for 30 seconds several times during training runs, followed by steady pace running, and again by several minutes of faster paced, but not max effort running. This type of training for runners increases power and VO2 max which help them push strongly through the end of a race, or during difficult phases of it.

Another example would be high intensity intervals for wrestlers, boxers, or MMA fighters. These athletes must simulate the environment they are competing in. To do this, high intensity rounds of 5-10 minutes focusing on isometric strength, strength-endurance, and increasing anaerobic power are vital to their success.

Considering how widely used it is, intervals must be the only way to go, right? Yes and no. In one sense, a person doing intense workouts like these are encouraging a powerful training response in their body if they are working hard enough. The body goes into oxygen debt, the muscles are broken down, and for several hours or days afterward, it works hard to recover. It is this response that burns additional calories after the workout.

Also, studies sited in the NSCA's performance training journal, as well as those by Tabata, et. al, have shown that in the short term, this type of workout can elicit a positive aerobic response; mainly by increasing your VO2 max, or max oxygen volume intake.

There are some considerations to be made though. First of all, if you are training for long distances, intervals do not replace the training effect of the so-called 'long, boring cardio.' A program can be enhanced with them, but the physiology of the human body demands extended cardiovascular training to be able to go long distances.

Second, if you are doing short, intense bursts of training the way the Tabata study subjects did, and the way most commercial programs encourage, the body will be seriously taxed, and it needs time to recover. Going high intensity every day will burn you out and stop your progress, or worse, you will overtrain.

As with most good things, too many high intensity interval sessions can be a bad thing. To make it work for you, balance the routine with steady state or low-intensity exercise such as gentle yoga, walking, or relaxed swimming. Above all, schedule plenty of rest to allow the body to recover, adapt and continue to make progress.

Chris Montgomery is constantly developing new workouts and workout tools, from the straightforward to the bizarre. Research has been done on any products being endorsed in these articles, either through purchase and testing of the product, or diligent application of the same principles. For more articles and fitness adventure stories, visit him at mosladder.com mosladder.com.