“Interval Training: An Effective Way to Shape Up for Spring” by Eleanor Day of the May Center for Health, Fitness & Sport

Whether you are trying to shed some extra winter weight or get in shape for a hiking trip to the Rockies, interval training can be an effective method to help you reach your fitness goals. It is a great way to raise energy output, which increases the number of calories expended during an exercise session. Depending on your fitness level and your physician’s recommendations, there are several ways to interval train.

One way is to increase your pace on the treadmill for up to 30 seconds, then follow up with a recovery period at a less intense pace. Repeat this cycle of increases and decreases throughout your cardio session. This will gradually increase your fitness level as your body gets used to greater demands. Another method involves alternating your cardio exercises with your strength training exercises. You will exhaust both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems in shorter, more manageable bursts. Doing this may also reduce the boredom of long, monotonous exercise sessions.

A workout might include 10 minutes on the treadmill followed by dumbbell rows and squats then another cardio interval on the rowing machine. Not only will you gain lean body mass and build endurance, you may even save some time by combining the two different types of exercise. Using cardio as a recovery for your weight exercises decreases the amount of time you need to spend on your workout, making your trips to the gym more manageable. Don’t forget that you still have to make time for an adequate warm-up and cool-down and that everyone’s exercise routines vary based on individual health and goals.

Interval training is an effective way to increase endurance and control weight, while making workouts more challenging and interesting. To experience a customized, supervised interval training workout, speak to any of our certified trainers about a private session.

May Center Fitness Open House Party is Tuesday, January 8. It’s a free event open to everyone that features classes, fitness assessments, games and prizes including jetBlue tickets. Lots of new winter/spring classes and programs are available for both May Center members and non-members.