Professional Documents
Culture Documents
com
Page 1 of 3
Reprints A single copy of this article may be reprinted for personal, noncommercial use only.
http://www.mayoclinic.com/health/interval-training/SM00110/METHOD=... 12-Apr-13
Page 2 of 3
Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits: You'll burn more calories. The more vigorously you exercise, the more calories you'll burn even if you increase intensity for just a few minutes at a time. You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes or the additional calories you'll burn by keeping up the pace for the full 60 minutes. You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine. You don't need special equipment. You can simply modify your current routine.
http://www.mayoclinic.com/health/interval-training/SM00110/METHOD=... 12-Apr-13
Page 3 of 3
interval training. Recent studies suggest, however, that interval training can be used safely for short periods even in individuals with heart disease. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results. References Tanisho K, et al. Training effects on endurance capacity in maximal intermittent exercise: Comparison between continuous and interval training. Journal of Strength and Conditioning Research. 2009;23:2405. Meyer P, et al. High-intensity aerobic interval training in a patient with stable angina pectoris. American Journal of Physical Medicine & Rehabilitation. 2010;89:83. Wislff L, et al. High-intensity interval training to maximize cardiac benefits of exercise training? Exercise and Sport Sciences Reviews. 2009;37:139. McKay BR, et al. Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance. Journal of Applied Physiology. 2009;107:128. Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:186. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. June 5, 2012. Astorino TA, et al. Effect of high-intensity interval training on cardiovascular function, Vo2 max, and muscular force. Journal of Strength and Conditioning Research. 2012;26:138. Kessler H, et al. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine. 2012;42:489.
June 7, 2012
SM00110
1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
http://www.mayoclinic.com/health/interval-training/SM00110/METHOD=... 12-Apr-13