Interval training can cut exercise hours sharply

Feb 25, 2010 By MARIA CHENG , AP Medical Writer

(AP) -- People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to - and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."

Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.

"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.

In Britain and the U.S., officials recommend that people get about two and a half hours each week of .

Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.

"I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.

For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. "It's a shortcut to explosive fitness," he said, adding the training results in snappier and heavier punches.

Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.

Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.

"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

"You've exercised at such a high intensity that you're going to create a massive disturbance in your muscles," Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.

"This is definitely the way forward to save time on your exercise," Nicholls said. "The results are worth it."

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ralph_wiggum
not rated yet Feb 25, 2010
Very true. This has been widely known in bodybuilding and personal training community for years. It's also the reason why heavy weight training is so effective in burning fat (and not just bulking up which is actually a function of the diet). Anybody who wants an effective fat-loss program should incorporate heavy whole-body resistance training and/or interval training.

That's not a knock on constant intensity cardio which also does you a world of good -- just that by itself it does not make for an optimal fat-loss program.
brianweymes
not rated yet Feb 26, 2010
This form of exercise is probably the very best thing someone can do for their body. I wonder if the benefits also extend to weight lifting using intervals?
1epi
not rated yet Feb 26, 2010
cardio cardio and again cardio. we knew this a long time ago.
mongander
not rated yet Feb 26, 2010
I'm 70 and when I tried interval sprinting, I immediately got muscle and joint injuries. Then I switched to running only uphill, and suffered no injuries, but was able to greatly improve my aerobic conditioning.
ptlars
not rated yet Feb 27, 2010
Of course it is not only the IV, it is what kind of exercises you do, when you do them, how often you do them, how to change them frequently, how to eat according to the training... I just got this program and learned more about training than in my exercises studies: http://tacfit.fitpro.de
Ethelred
not rated yet Mar 02, 2010
I immediately got muscle and joint injuries.


Were you running on concrete? Concrete is bad. Grass or even blacktop is better. Even some tracks are to bloody hard.

Hill training is a classic form of intense interval training and only going up hill avoids pounding the heals.

Interval sprinting is for sprinters. Note that the article was talking about a few minutes of effort in each interval which is too long for sprinting.

If anyone decides to start on a program like this I recommend using a heart rate monitor. Some of us tend to overdo it when starting out. Which leads to quitting.

Now if only I were to put this into practice. Running to catch the bus now and then is better than nothing but it is not exactly a careful regimen.

Ethelred