By Dr. Madelyn Fernstrom
We all know that being physically active is a major health
promoter for mind and body. And while most people want to move more, actually doing so remains a constant challenge.
Why? Lack of time is the number one reported reason.
I’d like to suggest that it’s time to exercise smarter, not
longer, if lack of time is your major barrier. That’s where the concept of
interval training comes in. If you hear this term and think marathon training
and serious athletes, read on! Interval training can apply to everyone, and it
simply means picking up the pace intermittently with your present activity.
Inclusion of interval training can boost caloric output and cardiovascular
fitness without increasing the total time devoted to activity. Sounds like a
win-win to me!
You’ll always want
to check with your doctor before modifying your present activity pattern. This
is a must-do. Ask specific questions about exercise intensity, duration, and
limitations related to your own personal health. When it comes to exercise, one
size does not fit all.
For most people, “moderate” activity allows you to comfortably
carry on a conversation or sing to yourself without being breathless. Your
“interval” is a modest boost where focusing on
the activity is the priority. And intervals are different for everyone,
depending on your starting level of fitness. The good news is that everyone can
have smart interval goals.
Start small. If you’re strolling along for your 30 minutes
of daily walking, try alternating 3-5 minutes of brisk walking for every 10
minutes of strolling. Include some hills (nature’s intervals!) in your walk if
possible. Try this concept on a treadmill by dialing up the incline, or on a
stationary bike or elliptical machine by turning up the resistance.
A consultation with an exercise physiologist or physical therapist
can help you to optimize your physical activity routine by safely increasing
the duration and intensity of activities that work for you and your lifestyle.
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