Try Interval Training as an Alternative to Continuous Training
December 3, 2008 | Leave a Comment
In a study conducted by Australian scientists, over-distance and interval workouts were tested with surprising results. When using the same average metabolic load, interval training increased aerobic fitness by creating higher levels of peak oxygen consumption in controlled tests. Interval training differs from continuous over-distance training in that it requires bursts of high intensity exercise broken up by short rest periods, where continuous, over-distance training is made up of prolonged running without stopping.
Both methods are used to build aerobic capacity, but this new evidence suggests that interval training provides a superior workout. Additional research conducted in Canada supports this evidence. Using a stationary bike, high intensity interval training enhanced muscle oxidative capacity (citrate synthase) over six sessions to almost 50%.
Other benefits reported were an increase of muscle glycogen by 20% and a 100% increase in cycling endurance capacity. More startling was the fact that these improvements were achieved with 15 minutes of exercise in two weeks. Although interval training can be unpleasant, it can clearly achieve results quickly.
source: Journal of Science and medicine in Sport 11:287-290, 2008; Journal of Applied Physiology 98: 1985-1990, 2005
