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| Interval Training Maximizes Your Workout |
Your New Year's resolution is made and you are doing well with your new exercise routine. However, after the first month of working out, boredom and repetition may make your routine feel stale. Gary Karkuff, PT, CSCS suggests alternating short periods of high-intensity activity with a gentler recovery to help you stay motivated. "Research shows that going between faster and slower-paced exercise can help you improve your endurance," says Karkuff, president of First Choice Rehabilitation Specialists. Muscles produce more mitochondria, making them more efficient and boosting their calorie-burning capacity. "Especially if you are in a crunch for time, you will get more out of each exercise session with interval training. With a one-paced workout routine, your body can get used to the level of intensity and will hit a plateau." To get started, Karkuff suggests trying out brief intervals on a walk or treadmill. Always check with your doctor first if you have heart problems or hypertension. While on a walk in the neighborhood, choose two points, such as a tree and a house, and walk at a brisk pace between them. Then back off for about two minutes. Repeat a few more times before cooling down. To gradually add difficulty and intensity, you can pump your arms faster, add hills or increase the length of your stride. Interval training can be adapted to many activities. Karkuff says during the winter months, Elliptical machines, treadmills and stationary bikes provide a comfortable alternative to walking. They are equipped with computerized screens so intensity can easily be measured. "Interval training can also be accomplished in the water," he explains. "People with arthritis can adapt a routine for their water workout." Karkuff suggests the following Beginner's Interval Workout:
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