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Are you tired of only doing long distance running, or have you reached a plateau and do not seem to be able to improve your performance? Interval training is not only a change in your routine, but is a great way to improve your physical capacity, which will enable you to do harder and longer workouts. In addition, interval training shortens the workout when you are lacking time, yet increases fat burn and calorie expenditure. In fact, you will burn more calories than you would if running at a continuous pace.

What is interval training? Interval training means varying the intensity of exercise in one workout. In other words, you alternate the speed so that you are working very hard for a period of time, then actively resting for a period of time. You do this over and over again until you have reached a preset goal.

Often interval training is performed on a track or an even grass field. Running on a street may put greater stress on your limbs due to the pounding. However, if this is your only option this is better than not running at all. If running on a street or a sidewalk you can use natural signs to enhance your workout. For example, if running between telephone poles you can run hard to one pole and walk to the next, then run hard again and so on. If you run on a track you may divide your intervals into actual distances.

Interval training does not have to include running. If you are not a runner, but want to become more active, walking is a great option. First, set a goal for how far you would like to walk, the divide the distance into intervals. Walk easy for two blocks, then speed walk for one block. Make sure you are breathing hard and that your heart rate increases. Repeat until you have reached your goal. For runners it is important to include a five-minute warm-up before and cool down after the workout. Then sprint at a 70% of your max for one minute then run or walk for one minute. The rest depends on your shape, the better in shape you are the shorter the rest period. You can also do intervals on a treadmill where you can alternate walking or running flats and hills in five-minute intervals. Stationary cycling is another alternate exercise where you can alternate standing and sitting and/or alternating the intensity of the program.

Before you take on the challenge of an interval program it is important to consider the following advice:

• The longer the workout the better the effect
• Listen to your body, you should breathe hard and increase your heart rate, but if you are hurting, STOP!
• The number of repetitions can be higher in younger runners in good shape.
• The rest interval should bring your heart rate to 100-110 beats per minute.
• The changes should be gradual and done over a period of time.
• Always consult your physician if you are concerned if the exercise is right for you.

Since the variation in type of exercise, intensity, and duration of training is very individual it is difficult to provide a close estimate of calories burnt. The range can be anywhere from 200-600 kcal if doing intervals for 20 minutes. However, people in good shape who do an extended workout burn twice those amounts.

Information Courtesy of Iowa State University Extension