Exercise Basics: Interval Training

What is Interval Training?

Interval training involves doing higher-intensity exercise activities -- such as sprinting or race-walking -- intermittently rather than continuously. This means you complete a time-limited burst of activity and, during alternating periods, have a "recovery period" that allows you to rest.

The exercise during interval training is relatively intense. In contrast, low-intensity exercise (such as a beginner aerobics class) allows you to warm up, exercise at a low level of intensity, and then cool down. Interval training may not be appropriate for all exercise beginners.

What Is Interval Training Like?

Imagine exercising very hard, relaxing a little while, exercising just as hard again, and repeating the cycle for a set amount of time. An example from the About.com Guide to Exercise: "...if you're outside, you could run or speedwalk to something in the distance then slow down to recover, repeating the sprint when you feel rested."

What Are the Biggest Benefits of Interval Training?

More calories are typically burned during interval training than in lower-intensity exercise because it allows your body to work harder for a longer period of time than if you were training continuously. Therefore, noticeable fitness results may be seen sooner for someone doing interval training than in someone who continuously exercises.

Where Can I Learn More About Interval Training?

To learn more about interval training, see:

• Interval Training Boosts Fitness Fast
  The About.com Sports Medicine Guide explains how more calories are burned in short, high intensity exercise and provides safety tips.
• Interval Training
  The About.com Exercise Guide provides an excellent definition and explanation of interval training.
• Beginning Cardio Interval Workout
  The About.com Exercise Guide provides a 21-minute workout that may be appropriate for beginners.
• Beginning Cardio Interval Workout - Level 2
  The About.com Exercise Guide provides a level two treadmill workout that may be modified for various fitness levels.
• Why You Should Try Interval Training