Interval training has numerous benefits

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Interval training has been used by athletes for over a century as a means of improving performance. Today it is considered to be the most efficient way to condition oneself for health purposes. It is being studied more closely for its impact on cardiometabolic and brain health for individuals at risk for chronic diseases or conditions that affect function.

Interval training is an intermittent-style of exercise that is performed with variable intensity. Intense exercises are performed with periods of recovery. It can be applied to aerobic or resistance-based training. Aerobic-based interval training is designed to improve the development of cardiorespiratory fitness. Sprint intervals with bouts of recovery at a light or moderate pace is the most widely used approach. It is often referred to as Tabata, High Intensity Interval Training or Sprint Interval Training.

Resistance-based interval training is designed to promote muscle growth and increase muscular strength. The approach is most commonly used with bodyweight exercises like pushups and lunges and can often intensify with the use of equipment like kettlebells or plyometric boxes. These exercises can be performed with maximum repetitions achieved during a certain amount of time or taken to muscle failure.

Cardiorespiratory fitness is an important indicator of overall health. Typically, the better your cardiovascular fitness the lower your cardiovascular mortality risk. Research shows that just a few weeks of interval training can improve your CRF. Additionally, it is more time efficient and may be more effective than a moderate-paced activity for a longer duration.

There are many other health-related benefits that can come from interval training, including blood sugar control, which is great for individuals who are prediabetic or have type 2 diabetes. Research shows that six weeks of interval training, three a week, eight to 20 minutes improves insulin sensitivity and is an overall effective alternative to traditional exercise. We have been conditioned to think that we need a minimum of 30 minutes of exercise, but research is challenging that.

Exercise is seen as one of the most powerful interventions for brain health, especially interval training. Researchers state that it can promote better motor learning, cognition and emotional regulation. While blood flow increases during activity, the majority of the flow goes to the skeletal muscles, not the brain. Interval training produces more Brain-derived Neurotrophic Factor which is critical for the growth, survival and functioning of brain cells. Additionally, BDNF enhances cell-to-cell communication.

In addition to functional training movements for better physical health, interval training should become a staple in your physical activity routine. From a healthy athlete to the clinical population and everyone in between, preliminary evidence suggests that all of us can benefit from interval training.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.