By Dr. Shawn Thistle DC, DAc, CSCS, ART®

What is Interval Training?

Interval training is based on the concept that more work can be performed at higher exercise intensities with the same, or less fatigue than in continuous training. In theory, the metabolic profile for interval training is different that that of "traditional", constant-pace endurance training (the method most people use for cardiovascular activity).

High intensity exercise interspersed with rest intervals will stress aerobic metabolism (with oxygen), fast glycolysis (anaerobic metabolism - without oxygen), and the phosphagen system (which involves creatine phosphate). The metabolic systems that predominate in early, high intensity exercise produce energy at a rapid pace, and hence use a lot of substrate (creatine phosphate stored in muscle cells - basically fuel already present in the cells).

As such, there is a limit to the amount of energy this system can provide before it fails. Interval training stresses this system to increase its capacity. In general, interval training involves periods of near maximum effort interspersed with relative rest periods. It is important to know yourself and be able to push yourself hard, while realizing your limits. This type of training is not for everyone, and your strength coach or personal trainer should be consulted prior to trying this.

How do I do it?

Try this beginner interval program…it is best to begin on an upright stationary bicycle as it is the safest machine get to maximum effort on and is easy to manually operate:

1. warm-up five minutes at ~ 30-40% maximum effort
   
2. 5 repetitions of 2 minute intervals consisting of:
   
   1. 30 seconds at 95% maximum effort (level 10 or above on the bike) - pump those legs hard!
      
   2. 90 seconds relative rest at 30-40% maximum effort
      
3. 5 minute cool-down 20-30% maximum effort
   

Benefits of Interval Training:

• no monotony of traditional aerobic exercise
• provides a challenging alternative to traditional methods
• more time efficient consider this method if you are short on time
• combined with resistance training, it has been shown to elevate metabolic rates for longer periods of time that traditional aerobic training ==> more caloric expenditure

Recommendations:

Try interval training instead of traditional aerobic exercise (constant, low/medium intensity). If you would like me to take you through an interval workout, please arrange an appointment. Just remember, work hard in the intervals (this is key for this method to be effective), and pay attention to the timing of your intervals on the bike to get proper rest in between. As you progress, you can increase the proportion of each 2-minute interval spent at high intensity (ex. 45 seconds high intensity and 75 seconds relative rest, and so on).


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