By Angela Pappano

Let’s face it. Staying on an elliptical machine or bike for 30-40 minutes at the same speed and resistance can be quite boring. There is only so much you can do...

...(i.e. listen to music and watch the TV monitor) before the boredom sets in. There is a solution, though. Interval training has several benefits when you add it to your workout routine once or twice a week.  

It can improve your cardiovascular fitness, accelerate metabolism, improve performance, and make your workouts more exciting and stimulating. Incorporating increments of vigorous work can also give you the feeling of achievement and satisfaction. 

1.  Cardiovascular Fitness
Your aerobic capacity will improve allowing you to exercise longer or complete your workout with more intensity.

2.  Accelerate Metabolism
Interval training actually burns more calories during and after exercise compared to exercising at a steady intensity.

3.  Improve Performance
Many athletes use interval training to improve mobility, strength and stamina.

4.   More Exciting, Less Boring
Alternating between low and high intensities and engaging in a different      
workout can be fun. Plus, time flies when the body is performing at a variety of
speeds, resistance, and exercises. It keeps it interesting!

5.  Feeling of Achievement
Finishing the high intensity sets can be rewarding. There is the sense of
accomplishment when completing a difficult interval. 

You may be wondering how interval training works. First, there is a warm-up period that should last 5-10 minutes. If there is not a proper warm-up stage, there is the chance of pulling a muscle and/or causing an injury. The high-intensity phase lasts 1-4 minutes and you should feel out of breath by the middle to end of the interval at 80 to 85 percent of your maximum heart rate. During the recovery period the heart rate should still be over 50 percent of the maximum heart rate and should not return to your resting heart rate.

It is also important to mention that interval training promotes changes in the mitochondria; fuel is converted to energy allowing people to burn fat first. This alteration allows endurance athletes to work out longer before using the carbohydrate stores. It is also an advantage to individuals trying to lose or maintain their weight.