The Benefits of Interval Training

Keeping fit is essential to maintaining a healthy lifestyle, and one way to do it is through interval training. The concept of interval training traces its origin back to 1930, when German coach Waldemar Gerschler and physiologist Hans Reindell devised this unique method for developing fitness in runners. Since then, it has grown in popularity, especially because of its enormous health benefits.

Whether you’re new to physical training and exercises or are a regular trainer looking for new ways to improve your speed and endurance, this blog is a helpful guide for exploring the benefits of interval training.

What Is Interval Training?

Interval training or high-intensity interval training (HIIT) is a form of exercise that combines different workout intensities for maximum results. This training framework involves switching between short bursts of intensive and vigorous training and short rests or moderate-intensity exercises. You can apply interval training to different kinds of exercises. Some examples of interval training in practice include switching between:

• Sprinting and brisk walking.
• Hard pedaling and light pedaling on a bicycle.
• Swimming fast and swimming slow.

The work-rest pattern of interval training makes it easier to adapt to intense training without overwhelming your body. This way, you can use the moderate intensity and rest periods to build momentum for another burst of intense training.

4 Benefits of High-Intensity Interval Training

Incorporating high-intensity interval training into your workout routine has many physical and mental health benefits.

Efficient Calorie Burning and Weight Loss

One of the benefits of HIIT is its effectiveness in calorie burning and weight loss — it burns fat within shorter periods than continuous moderate-intensity exercise routines. As you alternate between high-intensity exercises and rest, your body goes into excess post-exercise oxygen consumption (EPOC), meaning it’ll continue to burn fat after you finish your exercise routine. This process, also known as the afterburn effect, pushes your body to consume more oxygen to restore it to its pre-exercise state.

If your fitness goal is to burn some calories or lose weight, high-intensity interval training (HIIT) should be a top priority in your routine. Studies show that HIIT can realize greater improvement in abdominal obesity than moderate-intensity continuous training.

Improved Cardiovascular Health

Interval training is good for heart health. When you switch between moderate-intensity and high-intensity exercises, your heart pumps harder, enhancing cardiovascular efficiency.

HIIT also improves VO₂ max — the maximum amount of oxygen your body can use during exercise — and reduces blood pressure and cholesterol levels. Studies show that high-intensity interval training is superior to moderate-intensity continuous training for improving VO₂ max. Another study shows that HIIT is an effective rehabilitation method for patients recovering from strokes and heart attacks. However, if you have a history of cardiovascular disease, it’s essential to consult with your doctor first before incorporating interval training into your routine.

Improved Speed and Endurance

During interval training, your body uses its aerobic and anaerobic systems to utilize and replenish energy. During intense exercise, your body taps into its anaerobic energy system to produce energy through your muscles. However, this energy-replenishing process results in the production of lactic acid, which creates an oxygen deficit when the intense exercise stops. Your body closes this gap during the rest period by breaking down the buildup of lactic acid and using its aerobic system to generate energy.

As you perform interval training over time, your body adapts to this process, leading to higher speed and endurance levels and improving your anaerobic capacity.

Improved Mood and Mental Health

When you perform high-intensity training, your body releases feel-good chemicals such as endorphins, which are effective mood enhancers and help reduce stress and pain. Additionally, studies have shown that one of the benefits of HIIT training is that it can improve mental health and well-being.

Is Interval Training Right for You?

Although interval training benefits people of different ages, it may not be appropriate under specific circumstances. Due to how intense the training can get during high-intensity periods, you should avoid doing it if you fall under any of the following categories:

• Pregnant women: Interval training is not entirely off limits for pregnant women. However, it poses particular health and safety risks, including increased risks of falling because of hormonal changes, joint strain, and reduced blood flow to the uterus during high-intensity periods. To be safe, consult your doctor before incorporating HIIT into your workout routine. If your doctor gives you the go-ahead, consult a certified trainer to develop an easier and more appropriate interval training routine.
• People with underlying health conditions: If you have or are at risk of underlying health conditions such as heart disease, diabetes, and high blood pressure, you should exercise caution. Consult your doctor before attempting high-intensity interval training.
• People with existing injuries: Performing interval training when you have joint or muscle injuries can worsen the extent of your injury.

A Beginner’s Guide to Interval Training

As a beginner, the prospects of getting your heart pumping through bouts of intense workouts can be exciting. However, you’re better off not overexerting yourself in the beginning stages of your interval training. The following tips will help you warm up to high-intensity interval training without straining yourself:

• Always warm up: Before getting into an interval training session, it’s essential to set some time aside to warm and prepare your muscles.
• Start with shorter durations: It can be tempting to go all in on your first high-intensity session, but doing so can cause risk of injuries and burnout. Instead, ease into your new routine.
• Pace out your workout frequency: Avoid overextending yourself with close interval training sessions. Find a comfortable frequency and increase it as you get familiar with the training.
• Gradually buildup intensity: Your training can’t be as intense as that of a more experienced trainer. Start with moderate intensity and build it up.

Safety Measures for Interval Training

Due to its intense nature, safety is a vital consideration for interval training. Pay attention to the following safety measures during high-intensity interval training:

• Stay hydrated: Proper hydration ensures peak performance and safety during training. Drink plenty of water before, during and after you train to replace the electrolytes you lose through sweating.
• Maintain proper form: Proper form during interval training is crucial for preventing injuries and achieving maximum efficiency. A certified trainer can help you achieve and maintain proper form and guide you toward achieving your fitness goals.
• Understand your threshold: Learning your fitness threshold and knowing when to take breaks is essential to avoid exceeding your limits and increasing the risk of injuries.
• Warm up before training: Warm-ups are a must, regardless of your fitness level. Beyond reducing the risks of injury, warm-ups enhance focus and performance during interval training.

Start Your Interval Training With 5 Bridges Health & Fitness

One thing we understand well at 5 Bridges Health & Fitness is the benefits of interval training, and we’re here to support you every step of your fitness journey. From our proprietary personal training program to our fitness classes to our hydration stations and other amenities, we have what you need to reap the benefits of high-intensity interval training. Learn more about our membership plans or sign up for a free trial to get started.