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Supercharging Exercise With Interval Training
More results in less time

By Regina Boyle Wheeler
HealthDay Reporter

THURSDAY, May 25, 2017 (HealthDay News) -- If your exercise routine isn't producing lower numbers on the scale, consider kicking it up a notch with high-intensity interval training.

The concept is simple: alternate bursts of high-intensity activity with intervals of less strenuous movement.

Doing high-intensity exercise, even for short periods, burns more calories than doing steady, moderate activity in the same amount of time, according to the American Council on Exercise. So, you can increase your intensity and your results without burning yourself out or spending more time exercising.

Here's how it works. If you're a walker, add in spurts of running or speed-walking. Walk at a slower pace for two minutes, then at the faster pace for one. Repeat the pattern until your workout is done.

If you're a cyclist, the idea is the same. Go fast for a minute or two, then ease up for the next few minutes -- just don't go into complete coasting mode.

Base the length of your hard interval on your overall fitness level, general health and how you feel that day. There are no time minimums, so you can make up your own combinations and vary them as often as you like.

But keep in mind that the harder the high-intensity interval, the shorter it can be. So you might run full out for just 15 seconds and then jog lightly for 90 seconds or even longer.

Aim for a total workout session of 20 to 30 minutes.

As you build stamina, challenge yourself. Pick up the pace for a longer period of time. And you'll likely see the benefits in the mirror in no time.

More information

To learn more, visit the American Council on Exercise.

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=722249

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
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Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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