Add Spice to Your Workout

Have you reached a plateau with your workout? Maybe getting a little bored? Ready to take it to the next level? Perhaps it is time to add some interval training.


What is interval training? It is a process of incorporating short bursts of high intensity effort into your exercise session interspersed with low intensity movement. Depending on the type of workout, there are many ways to do this.

Why bother? There are several reasons why the effort required to add intervals to your exercise routine will pay off in the long run:

• Adaptation Response - The short high intensity efforts in interval training help your body adapt to the increased oxygen requirements demanded by these intense bursts of activity. If done correctly, the high intensity burst will bring you to the anaerobic threshhold where your body is working without oxygen and using the energy stored in your muscles. During the recovery phase, the aerobic system regains control and the oxygen is replaced. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Over time, the exertion becomes easier due to the increased capacity to utilize oxygen and your fitness level improves.

• Maximize Time - According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. So if you only have 20 minutes, you can still get a significant work-out. Studies have also been done that suggest that you will continue to burn additional calories for several hours after your workout when the intensity level is increased.

• Minimize Injury – Varying your workout is always a good idea. In my experience working with runners, for the most part all they want to do is run. As a result injuries are rampant and frequent because of the repetitiveness of the activity. That is why cross-training is a standard recommendation for all athletes and fitness enthusiasts. Cross-training means alternating your standard activity with other complementary activities at least a couple of days per week. Interval training is another way of adding variety to your workouts.

A few cautions:

• Interval training is NOT recommended for beginners. It is suggested only for those who already have experience with regular exercise and want to add some spice to their workouts or improve their fitness level.

• Interval training should NOT be done every day. In fact one or two days per week is all that is recommended even for the most serious athletes. And it should never be done on consecutive days. Always follow a day of interval training with a day of easy exercise or a day off from exercise entirely. Interestingly, the gains in fitness made by interval training are made during the RECOVERY phase, not the “work” phase of the interval. As discussed above, this is when your body learns to adapt to the increased demands of the intense work load.

• Because of the added intensity of interval training, your workout should intentionally be shorter than usual since you are likely to tire more quickly.

• ALWAYS warm up and cool down. Allow time for at least 5 to 10 minutes before and after your interval sessions for warming up and cooling down. You can warm up with the same activity planned for your intervals (such as walking at a steady, but slower pace) or with a different activity (such as calisthenics).

• Stretch before or after? There are varying opinions on this subject. I am an advocate of stretching after exercise since warm muscles are more flexible and less likely to be pulled or overstretched.

• Start slow. Build the intensity, speed and number of repetitions over time (weeks). If you do an interval workout once or twice per week, vary ONLY ONE of the following factors each week:

o Speed of the work interval;

o Duration (distance or time) of the work interval;

o Duration of the recovery interval (keep it long at first – at least twice as long as the work interval - and then gradually shorten it over time);

o Number of work intervals – start with 2 or 3 and gradually increase.

Ideas for Interval Training - Now that you have an idea what it is and why it is worth incorporating into your exercise plan, here are some examples of interval training you can try:

• Hill Running - Here in the Black Hills we have many to choose from. They can range from a long, slow, gradual climb to a short steep incline and everything in between. Start by walking up the hill and gradually increase the pace. Use the downhill return for your recovery. When you are just starting out, you can pick a landmark part of the way up the hill for your high intensity goal and gradually extend the distance each time until you can make it all the way to the top of the hill. You can also do this on a treadmill by increasing the incline or duration.

• 30-second Sprint Drills - The term “sprint” used here means simply increasing your speed. You can run or speed-walk the sprints or increase the speed on an exercise machine such as a stair-climber or elliptical trainer. Just make sure you are working at a sufficiently fast pace so that you end up breathing hard when the interval is completed. Time yourself with a digital watch if you are outdoors or if you have access to a running track, you can sprint for one-quarter to one-half of the track. Then recover with a slow full circle. Start slowly and see if you can gradually increase your pace with each interval. You can also just choose a landmark (like a telephone pole or road sign) and a start point and sprint to the landmark. Then recover with at least an equal time or distance.

• Weight Training – Intervals can also be done with weight training. Using body weight is the best way to maximize this effort. Squats, lunges and push-ups can be easily varied in intensity. Squats and lunges can be done with or without weights. Short pulses (lift/lower) in a squat position can increase intensity and improve strength. You can also perform single leg squats and vary the duration. Walking lunges are intense by themselves, but the distance covered and speed of movement can be varied. Push-ups can be varied by holding the up (plank) or down (hover) position and lifting one leg. Pull-ups are another intense exercise that can be varied with speed and/or duration.

These are all examples of how to start adding some spice to your workout by increasing the intensity. Once you get the hang of it, I am certain you will think of many ways to use the concept. But as with any exercise, the most important thing is to have some fun and to feel a sense of accomplishment when you are done. If you try interval training you may be surprised by how good it makes you will. Please feel free to share your ideas with all of us by posting a message on this blog or e-mailing me: ultrapeg@yahoo.com.

Think Spring!