LONG SLOW DISTANCE (LSD) is the approach to cardiovascular training typically recommended for increasing aerobic capacity. The problem with this style of training is that it is time-consuming and requires a lot of dedication. I just lost most readers right there! But wait, there are some good news…Researchers are claiming now that working out for 20 minutes a day using interval exercise may provide many of the same benefits of much longer workouts done in conventional “long-duration” style. Interval training (IT) involves intervallic bursts of intense activity to elevate the heart rate, followed by periods of less intensity. Think of it as if you were out for a run, and burst into a sprint for 30-60 seconds, followed by a jog for two minutes, followed by another sprint, and repeat.
Many experts “recommend that children and teenagers exercise one hour every day and adults get a weekly minimum of two hours and 30 minutes of moderate intensity physical activity.
This could be activities such as brisk walking, dancing, gardening) for one hour and 15 minutes of vigorous activity (jogging, aerobic dancing and jumping rope,” CNN reported.
However, a new study in the Journal of Physiology found that about 20 minutes of high-interval training provided the same benefits of longer exercise sessions that focused on endurance training.
As CNN reported, “The study suggested that quick, high-interval training may represent an alternative to endurance training to improve metabolic health and reduce the risk for chronic diseases.”
So if you’re like me and don’t care too much for ‘long-winded’ cardio sessions, here’s one way to condense them and make them more fun!
CNN March 30, 2010
The Journal of Physiology March 15, 2010, 588, 1011-1022