Short Workouts That Pay Off

Some experts believe aerobic interval training may benefit exercisers by allowing them to burn more calories in a shorter period of time, and by improving aerobic capability at a faster rate, when compared with continuous-intensity exercise. In addition, some exercisers find interval training less monotonous than continuous-intensity exercise. A number of studies confirm that in young and healthy individuals, sprint interval training appears to be just as effective as continuous endurance training of moderate intensity, and has the benefit of requiring a reduced time commitment. There is some evidence that interval training is also beneficial for older individuals and for those with coronary artery disease, but further study is required on older and on sick populations before firmer conclusions as to safety and long-term effectiveness can be drawn.
Interval training can be an effective means of improving many physiological aspects of the human body. In athletes this can enhance lactate threshold and increase VO2max. Lactate threshold has been shown to be a significant factor in determining performance for long distance running events. An increase in an athlete's VO2max allows them to intake more oxygen while exercising, enhancing the capability to sustain larger spans of aerobic effort. Studies have also shown interval training can induce endurance-like adaptions, corresponding to increased capacity for whole body and skeletal muscle lipid oxidation and enhanced peripheral vascular structure and function.
There has been increasing evidence that interval training assists in managing risk factors of many diseases including metabolic syndrome, cardiovascular disease, obesity, and diabetes. It does this by improving insulin action and sensitivity. Generating higher insulin sensitivity results in lower levels of insulin need to lower glucose levels in the blood. This helps individuals with type 2 diabetes or metabolic syndrome control their glucose levels. Experts have also made it known that a combination of interval training and continuous exercise increases cardiovascular fitness and raises HDL-cholesterol, which reduces the risk of cardiovascular disease. This type of training also decreases waist circumference, waist-to-hip ratio(WRH), and the sum of skin folds on the body. This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism-boosting effects of high intensity intervals.
Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training - workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods - increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).
So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there's no single hard-and-fast rule. Different lengths of work and recovery bring different benefits - and they're all good.
Start with these three interval training plans. Just know this: Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.