Interval Training: The Benefits And How To Do It Properly | HuffPost Life

'Word has got out that this type of training is necessary to get quicker.'

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Life editor at HuffPost UK

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If you’ve ever had a training plan for a long-distance run, you’ll know that interval training is an integral part of improving your performance.

We’ve all heard of high intensity interval training (HIIT), but the beauty of plain old interval training (IT) is that you get low intensity and/or recovery periods.

And it’s nothing new. IT has been been used by athletes for decades, helping them train for a longer amount of time and work at a higher intensity than they would usually be able to sustain in one bout.

So why is it so beneficial and should we be including it in our own workout schedules?

We put the questions to two experts: Anthony Mayatt, personal trainer and owner of Breathe Fitness and Professor Ken Fox, who is researching physical activity and health at the University of Bristol.

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Why is interval training becoming a bit of a buzzword?

Mayatt said there are two reasons interval training is increasing in popularity: firstly, because fitness works on trends and the more people that do it, the trendier it becomes and secondly. people are now realising you don’t need to spend hours in the gym each day.

“Shorter, more intelligent workouts create better results,” he said.

Professor Fox said the boost is also down to the fields of cycling, triathlons and running growing, firing a new need for this type of training.

“Methods which have proved successful with elite athletes are now filtering down to the masses who are interested in improving their performances,” he said.

“Word has got out that this type of training is necessary to get quicker.”

So how is interval training different to HIIT?

With HIIT you are working at 100% capacity for a very short period of time and the workouts should last no longer than 20 minutes, said Mayatt.

But with interval training, they last longer because you aren’t working to an intensity quite as high the whole time.

Classic training will usually mean 90% of your maximum output, in order to do more intervals.

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What are the benefits of interval training?

“Interval training burns more calories over a shorter period and is a great cardiovascular workout as it works the heart and lungs as well as the muscles,” said Mayatt.

“Steady-state exercise burns calories over a longer period and tends to not works the muscles as well and it is constant repetition of the same movement.”

Prof Fox said research shows training in intervals can help build protein, strengthen muscles and tendons and raise our metabolism.

But, he added: “I guess the problem is that it is very hard work and requires real dedication to keep it going especially HIIT which is downright painful.

“The people who are likely to get most health benefit are least likely to do it. Furthermore high intensity work should not be attempted until the body has shown good adjustment to exercise at lower intensity.”

What happens to the body during interval training?

Mayatt explained that our bodies go through EPOC (that’s Excess Post-Exercise Oxygen Consumption) which means that the body uses up more energy to try and return to normal.

In the high intensity periods, Fox said we are stretching our body to maximum aerobic capacity - the point where our muscles are unable to utilise more oxygen.

When we’re working at this capacity, our bodies call upon other energy systems in the muscles - our anaerobic metabolism - which soon brings fatigue.

In the recovery periods, Fox said we are getting rid of CO2 (which causes fatigue) and bringing energy supplies to the muscles so that they’re ready to work harder again in the next bout of high intensity work.

“For the serious exerciser who wants to make a big difference to performance, then some form of interval training to get the body to adapt to higher intensity work is critical,” said Fox.

Advice On Getting Started

Mayatt advised:

Do not overdo it. Interval train a couple of times a week mixed with your resistance and steady-state cardio exercise. Doing too much with cause the body to overtrain and you’ll be exhausted.
Be creative with your workouts. Find the exercises you like - so if you like the bike, for example, then work on that at a high level mixed with a slow recovery period.
You can also just do bodyweight intervals: Squats, lunges, push ups, burpees, star jumps are all simple exercises that can be performed into a full-body interval session mixed with recovery periods.
Make sure you warm up and cool down properly as the body is put through added stress doing this so you will want to prevent injury as much as possible.
Drink plenty of water before and after as you’ll lose a lot through sweat and heat.

Before You Go

Healthy Eating Advice

Watch Those Portions(01 of20)

"Portion control is your secret weapon, especially when it comes to a big spread," says Weight Watchers Leader Claire Keyes. She recommends making everything smaller when prepping your dishes – cut the chicken breasts in half, slice the bread thinner and make bite-sized cupcakes. Your guests won't even notice the difference. (credit:Jupiterimages via Getty Images)

Plan Appetizers In Advance(02 of20)

"Don't be sucked into the easy, last-minute deep-fried spring rolls," notes Keyes. "Simple prepping will lead you to just-as-tasty twists on classic appetizers." She suggests a Weight Watchers recipe for rice-paper wrapped summer rolls, or grilled chicken satay. (credit:jumpphotography via Getty Images)

Plan Around Power Foods(03 of20)

Power Foods is a Weight Watchers term for a list of foods that are both nutritious and satisfying due to their low energy density and healthfulness. Some examples include whole-wheat couscous, avocados and luncheon meats with reduced sodium. (credit:aetb via Getty Images)

Fresh First(04 of20)

"When putting out chips and dips, go for a fresh mango salsa or guacamole and leave out the rich asiago and onion dips," says Keyes. "If you're looking to add one creamy dip, make it a Greek-yogurt based spinach dip surrounded by a plate of colourful veggies." (credit:bhofack2 via Getty Images)

A Lighter Bar(05 of20)

"Instead of sugary mix, make sure to have fresh mint, berries and limes on-hand to add flavour to your drinks," advises Keyes. "Your guests won't even realize they are sipping something good for them." (credit:betyarlaca via Getty Images)

Make Salad A Star(06 of20)

Everyone might be there for the turkey, but that doesn't mean they don't want to eat their vegetables too. Spruce up your salad with ingredients like celery root, pomegranate seeds or cabbage slaw (shown). (credit:Olha_Afanasieva via Getty Images)

Be Carb-Conscious(07 of20)

"Instead of heavy lasagna, make a ratatouille or baked eggplant parmesan," suggests Keyes. "Also, try substituting the mashed potatoes for sweet potatoes, cauliflower or squash." (credit:Marzia Giacobbe via Getty Images)

Healthy Dessert Options(08 of20)

Keyes says you shouldn't opt out of dessert entirely, but instead, provide options that use fruits or vegetables, or other lower fat cooking methods. "Use applesauce instead of oil to moisten your brownies and consider cakes that incorporate vegetables like sweet potato Bundt cake, chocolate beet cake or zucchini bread," she suggests. (credit:ehrlif via Getty Images)

Give Everyone A Goodie Bag(09 of20)

"Insist that everyone goes home with leftovers so they can enjoy the treats all week – especially the ones you know you'll be tempted to revisit the next day!" says Keyes. (credit:Rachel Husband via Getty Images)

Don't Get Overstuffed(10 of20)

When you're starting to feel full, put down the fork for a few minutes. Keyes recommends drinking a big glass of water, and then, if you're still feeling peckish, pick the fork back up! (credit:Zoonar RF via Getty Images)

Get Nutty(11 of20)

"Nuts are the perfect snack for mingling," says Keyes. "Put out a few all-natural mixes for guests to munch on in between courses, or as an alternative to hors d'oeuvres." (credit:Louise Lister via Getty Images)

Limit The Number Of Choices(12 of20)

"It's a fact: the more choices one is faced with, the more one will eat," notes Keyes. So avoid serving a big buffet or cooking twelve different starches. Make a few smart selections instead of giving in to overzealous sampling. (credit:Image Source via Getty Images)

Make A Splurge Worth It(13 of20)

"When you are tempted by Christmas cookies, make sure to ask yourself, 'Are these good enough to spend this many Points [the Weight Watchers method of counting calories, fat, etc. per day] on?' If you make educated decisions you can still have your cake… and eat it too," says Keyes. (credit:Lesyy via Getty Images)

Entertain(14 of20)

Don't forget, there are more ways to spend time with family over the holidays than just sitting around and eating. "Why not go for a walk with your guests after supper, or get a game of touch football going in the afternoon?" asks Keyes. "Whip out the karaoke machine, go caroling around the neighborhood or take a toboggan out with the kids. If you fill your days with great, family-friendly activities, you and your guests won't have time to overindulge." (credit:moodboard via Getty Images)

Invest In Lower Fat Ingredients(15 of20)

"If you're preparing a big dinner, why not use half-fat ingredients whenever possible?" says Keyes. "It is often difficult to tell the difference where taste and flavour are concerned. By swapping regular ingredients, foods and drinks for their half-fat alternatives, you can make a big cut-back on fat and calorie consumption." (credit:Robert Byron via Getty Images)

Trim The Trimmings(16 of20)

To stay healthy, be aware of the amount of cheese, gravies, sauces, butter, and whipped cream, which can be easily pared down. (credit:Maren Caruso via Getty Images)

Keep Dressing On The Side(17 of20)

"Place a variety of dressings on the side, and let your guests decide what to use and how much to put on," says Keyes. (credit:Lew Robertson, Brand X Pictures via Getty Images)

Let Someone Else Taste(18 of20)

"If you're tempted to eat while cooking, take a break and enjoy a low-calorie but fulfilling snack instead," recommends Keyes. (credit:Tom Merton via Getty Images)

Put The Freeze On It(19 of20)

Make sure you put any leftovers directly in the freezer. "By getting the excess food out of sight, you will avoid the temptation of eating it in the days (or moments) immediately following your guests' departures," notes Keyes. (credit:Robert Remen via Getty Images)

Be Flexible About Traditions(20 of20)

"Often, we serve a recipe because that's the way it has always been done," says Keyes. "Make sure you consider how important that tradition is and try and make some new, healthy memories too." (credit:ChickiBam via Getty Images)

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