(Wellness Montana) As many of our patients get fit for 2012, there is a sense of accomplishment in the air. But what about for the rest of us who want to get in shape at a more manageable pace?

Professional athletes have used interval training for years to improve their physical prowess. One of the reasons for its effectiveness is its adaptability to a variety of body types, abilities, and fitness levels, as well as its ability to be incorporated into almost any lifestyle.

So what is interval training exactly? It is simply stepping up your exercise routine for short bursts before returning to a normal calm point. For example, if you enjoy walking, interval training would be stepping up your speed to a sprint for 15 or 30 seconds before returning to your normal walking pace. You can also vary the interval lengths and intensities day-to-day depending on your energy level.

What are some of the other advantages of interval training?

• Burning more calories – By increasing the intensity of your exercise program, interval training triggers the release of catecholamines, which are responsible for telling fat cells to release their fat.
• Saves time in your schedule – A large reason many people do not exercise is because they cannot fit it in their schedules. Interval training delivers the same health benefits of strenuous exercise in a shorter time, thus making it easier to fit into one’s daily schedule.
• Reduce aches and pains – Because interval trainings alternates between an intense and graduated pace, it reduces the body’s reaction that contribute to muscle soreness.
• Variety – By allowing the individual to shape the workout session on a daily or weekly basis, interval training keeps your workout interesting and versatile.

Aside from its obvious flexibility and adaptability, interval training has also been shown to be just as effective as intensive exercise. In fact, one study found that interval training was actually more effective for weight loss. Two groups were assembled, one to try traditional running while the other incorporated interval training. The first group alternated 20-minute sessions of running with intense 8-second sprints; the second group ran a steady 40-minutes without sprints. By the end of four months, the group participating in interval training lost 6 pounds while the non-interval group lost only two.

As with any new exercise program, always consult your doctor before attempting it on your own. Your doctor can also probably help tailor a program to your unique needs and abilities.

Question: What is a common, everyday activity you can introduce interval training to?