Interval Training & Cardiovascular Activity

A common setback for those engaging in physical activity is the monotony and boredom that often accompanies an exercise routine is not varied and changed over a period of time. When these characteristics come into play, exercise adherence is often challenged and participants fail to stay consistent with their programs.

An efficient method of breaking this monotony when engaging in cardiovascular activity is incorporating "Interval Training" within one's routine. Not only does interval training add variety to cardiovascular exercise, but it creates numerous benefits for one's cardiovascular system, such as further increasing cardiovascular endurance, increasing one's "lactate threshold" (the ability to withstand the build up of lactic acid), and the ability for one to train close to their Vo2 Max (explained below) without quickly fatiguing.

Just as the name implies, this type of training involves alternating bouts of exercise where one increases the intensity of the cardiovascular activity they are engaged in with "rest" intervals or intervals at much lower intensities. 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.

To get an idea of how one could incorporate this into their cardio program, consider this very basic example: An individual usually conducts multiple sessions of walking at a continuous pace every week for 30 minutes each. To increase the intensity and create a new stimulus for their cardiovascular system, this individual could alternate bouts of walking for 3 min and slow jogging for 3 min within the same 30 minute time span. This tactic would not only increase the intensity of the workout but it would keep in consideration their comfort levels and allow for a 3-min "rest" interval at a walking pace in between the jogging intervals.

As mentioned, interval training permits an individual to train at intensities close to their Vo2 Max for greater amount of time than could be accomplished in a single exercise session at a continuous high intensity. Vo2 max is the maximum volume (V) of oxygen (O2) in milliliters that you can use in one minute, per kilogram of body weight, while breathing air at sea level. The higher one's score, the more efficient their cardiovascular fitness will be and the less stress is placed on the heart during physical activity. This score can be determined using a variety of cardiovascular tests performed within a laboratory setting. As stated, one of the many benefits of interval training is that this type of exercise can increase this score if conducted on a regular basis.

When engaging in interval training, there are various aspects to take into consideration. It is beneficial within interval training if the work-to-rest intervals are equal. For example, if your work interval is to jog for three minutes, your "rest" interval would be to walk for three minutes as well.

Also, if performing interval training indoors on an exercise machine, use the machine's adjustable dimensions to create your intervals. For example, if using a treadmill, you would conduct your intervals by using the speed of the treadmill or the incline (or both) for your "work" intervals. Or if you choose an elliptical trainer, most of these pieces have both adjustable resistance and incline settings you could use for your intervals.

Whatever the setting or mode of exercise, you can incorporate interval training to this to increase intensity and improve your cardiovascular efficiency. Use interval training to your advantage and not only reap the benefits of it, but break the monotony of the "same-old" cardiovascular routine.