Is Interval Training Beneficial? Exploring the Benefits
Interval training can be an effective exercise strategy for improving fitness and achieving health goals. Unlike traditional steady-state exercises, such as jogging or cycling at a constant pace, interval training involves alternating between high-intensity bursts and lower-intensity recovery periods. But is interval training truly beneficial, or is it just another fitness trend?
Interval training is a versatile workout method that can be adapted to various exercises, including running, cycling, swimming, and strength training. The basic concept involves alternating between periods of high-intensity effort and lower-intensity or rest periods. The high-intensity phase pushes the body to its limits, while the recovery phase allows it to recuperate before the next bout of intense activity.
Here are some of the possible benefits of interval training:
Interval training has been shown to improve cardiovascular health by increasing the heart’s efficiency and overall cardiovascular endurance.1 High-intensity intervals challenge the heart to pump more blood and oxygen, leading to adaptations that enhance its performance.
Interval training can boost metabolism, promoting fat burning and improving insulin sensitivity.2 The intense bursts of activity activate metabolic pathways that continue to burn calories even after the workout, a phenomenon known as the “afterburn” effect or excess post-exercise oxygen consumption (EPOC).
One of the most appealing aspects of interval training is its time efficiency. Because of its high intensity, shorter workout durations are needed to achieve similar or even superior results compared to longer, steady-state exercises.3
Interval training can be customized to fit different fitness levels and exercise preferences. It offers a wide range of exercises, from bodyweight workouts to high-intensity interval training (HIIT) classes, making it accessible to people with various fitness backgrounds.
While interval training offers numerous benefits, it’s crucial to approach it with caution, especially for beginners or those with certain health conditions. The high-intensity nature of interval training can place significant stress on the body, increasing the risk of injury if not performed with proper form and gradual progression.
Before starting an interval training program, individuals should consider the following:
Consult with a healthcare professional to ensure there are no underlying health concerns that might contraindicate high-intensity exercise.
Start gradually and allow sufficient time for recovery between workouts.
Focus on proper warm-ups and cool-downs to prevent injury.
Listen to your body and adjust the intensity and duration as needed.
Interval training has proven to be a highly effective exercise approach, offering numerous benefits for cardiovascular health, metabolic function, and overall fitness. Its time efficiency and versatility make it an attractive option for people seeking to optimize their workouts.
However, like any exercise program, interval training should be approached with care and consideration of individual fitness levels and health conditions. With the right approach, interval training can be a powerful tool to achieve fitness goals and improve overall well-being.
References:
Angadi SS, Mookadam F, Lee CD, Tucker WJ, Haykowsky MJ, Gaesser GA (2015) High-intensity interval training vs. moderate-intensity continuous exercise training in heart failure with preserved ejection fraction: a pilot study. J ApplPhysiol 119(6):753–758
Benjamin J Ryan, Michael W Schleh, Cheehoon Ahn, et al, Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults. The Journal of Clinical Endocrinology & Metabolism, Volume 105, Issue 8, August 2020, Pages e2941-e2959,
Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55. PMID: 26664271; PMCID: PMC4657417.
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