The Health Benefits of Exercising Using Interval Training

When doing interval training, you need to know your maximum heart rate. You can find this by taking 220 minus your age. You should bring your heart rate up to 80%-85% of your maximum heart rate during the short, intense bursts and during your recovery phase your heart rate will be between 50%-70% of your maximum heart rate. Using the above calculations, a 35 year old would take his or her heart rate to 157 during short bursts and during the rest phases his or her heart rate should be between 111-129. Because of the intensity of interval training you are able to shorten the duration of your workout, because of the amount of time you work at 80%-85% of your maximum heart rate.

Not sure how to incorporate intervals? Here's an example. If you walk on the treadmill, you may alternate 3-5 minutes of walking at 3.0 or lower and then walk fast or run at 4.0 or higher for 30 seconds to a minute. There are different ways to alternate intervals and some studies suggest that even shorter intervals work the best.

During the high intensity intervals, your body goes into an anaerobic mode and uses glycogen, which is stored in the muscles. As the body is not able to metabolize oxygen during a higher intensity anaerobic phase, the body goes into oxygen debt, which is why your muscles feel a burning sensation from lactic acid. During the recovery phase the body uses oxygen to convert carbohydrates into energy. Switching between intense bouts of exercise and a recovery phase can shock the body into working harder and burning more calories. Studies have shown that athletes who use interval training improve in their aerobic fitness much faster than by keeping their heart at a steady rate.

Interval training strengthens your heart and burns more calories and fat, compared to a longer period of slow cardio, at a lower heart rate. Interval training will fire up your metabolism so that you continue to burn more calories after your workout.

If you haven't tried interval training, give it a try. If you have a heart condition or other medical issue, check with your doctor first, as this kind of exercise can be dangerous for someone with a heart condition. Using the interval training technique can make exercise fun, and interesting, but more importantly it will strengthen the heart. For more health tips check out:

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