The Latest on Interval Training

In this month's issue of Prevention Magazine, there is a discussion of another new approach to interval training. I have written several times about the many benefits of interval training on weight loss, reduction of blood pressure and glucose levels.http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html;http://notjustforboomers.blogspot.com/2013/03/the-many-benefits-of-interval-training.html;http://notjustforboomers.blogspot.com/2013/07/interval-walking-to-lose-weight.html.

In an article entitled, "Turn Up Your Fat Burn," Prevention Magazine, October, 2013, p.106, the author, Michele Stanten, discusses yet another approach to interval training as part of a weight loss program. Basically, the plan she proposes would involve a 30-20-10 Core Set.  This involves a 30 second stretch of a slow interval, followed by 20 seconds of a fast interval and finally, 10 seconds of a max interval.  Doing this routine for five minutes, three times a week is supposed to result in a weight loss of up to 11 pounds and 12 inches during an 8 week period. Pretty impressive results. The program can involve the activity of your choice, walking, running, cycling or swimming.

In another brief article in that same edition of Prevention, it is suggested that if you do follow an interval program, that you keep the intense portion of the program to less than a minute because you are more likely to keep at it if you find it more enjoyable. Anything over a minute at max is probably not going to be enjoyable and cause you to lose interest. Prevention Magazine, p. 38.

Interval Training and Weight Loss

As everyone who reads this blog knows, when it comes to the subject of exercise, I am a strong advocate of interval training.http://notjustforboomers.blogspot.com/2013/07/how-to-use-interval-training-in-office.html; http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html; http://notjustforboomers.blogspot.com/2013/03/the-many-benefits-of-interval-training.html; http://notjustforboomers.blogspot.com/2013/07/interval-walking-to-lose-weight.html.

Several recent scientific studies have confirmed the hypothesis that short intense periods of exercise may have a greater impact on weight loss than longer periods of exercise. Both studies suggest that the short periods of exercise appear to dampen the desire to eat as much food as do longer periods of exercise. One study was conducted by researchers at the University of Western Australia in Perth, Australia and was published online in the June issue of The International Journal of Obesity.http://www.nature.com/ijo/journal/vaop/ncurrent/full/ijo2013102a.html. The other study was conducted by the University of Copenhagen and it too confirmed that interval training seemed to have the same weight loss effect. See New York Times, "For Weight Loss, Less Exercise May Be More." September 19, 2012.

How to Use Interval Training in the Office to Increase Productivity

In a prior post, http://notjustforboomers.blogspot.com/2013/02/how-to-improve-productivity.html, I wrote about how you can improve your productivity at work.  In an article in yesterday's New York Times,  the author wrote about how he has integrated interval training in his office routine. "How Interval Training Can Make You Incredibly Efficient at Work."  Essentially, the article suggests that the way to accomplish your goal is to establish what he calls priority by ritual.

What he means by that is that each day at the office or at his work desk, he follows the same routine. For example, first thing every morning he addresses the most important things on his agenda for 90 minutes. He will then take a break. After the break, he performs another task for 90 minutes and so on throughout the day. The trick is to be able to follow the same routine day after day.

Sounds kind of boring to you?  It does to me also. But, if you do decide to give it a try, let me know if it works out for you.

Why You Should Consider High Intensity Interval Training Exercise

Several months ago, I referred to a study that showed the substantial physical and mental benefits of high intensity training. High Intensity Interval Training for Better Health. That type of training involves periods of 30-40 seconds of all-out cardio followed by an equal amount of rest. Recently, a study by the Montreal Heart Institute reaffirmed those benefits.  In a four month study of obese men and women, those who performed 30 minutes daily of interval cardio training such as cycling, not only lost weight, but also scored as much as 25% higher on cognitive tests.  According to Dr. Anil Nigam, MD, the participants in the study were getting more oxygen to their brains and using that oxygen more efficiently.

So, keep it pumping, but remember to also take it easy.