Lancaster, UK, Sep 12 (The Conversation) Running offers numerous advantages, from disease prevention and mental health improvement to decelerating the biological aging process. However, 31% of people are not meeting the necessary levels of physical activity, often citing a lack of time as the primary obstacle. Here is where interval running steps in, offering similar benefits in less time. Interval running, a type of high-intensity interval training (HIIT), alternates between intense exercise and rest, with its popularity soaring in the 90s and 2000s through methods like Tabata and CrossFit.
HIIT can be incorporated into runs for those seeking this workout’s advantages within a shorter timeframe. The “10-20-30 method” involves 30 seconds of jogging, followed by 20 seconds of moderate running, capped by a 10-second sprint. “Fartlek” or “speed play” in Swedish offers another engaging entry into interval running by mixing sprints into the jog.
Interval running HIIT workouts benefit cardiovascular health, metabolic function, and body composition—affecting fat storage and location. Research suggests that sprinting notably enhances cardiovascular fitness in overweight individuals compared to steady-paced running. Regular runners also improve VO₂ peak—a metric for cardiovascular fitness—by combining HIIT workouts with endurance runs. A higher VO₂ peak is tied to better performance and lowered mortality risk.
Studies further illustrate that interval walking and running significantly affect metabolic health, especially in blood glucose regulation, potentially mitigating type 2 diabetes risk. The 10-20-30 method enhances the mitochondria, boosting stamina and minimizing diabetes and cardiovascular disease risks. This approach also lowers "bad cholesterol" and blood pressure more effectively than continuous running, reducing cardiovascular disease risk.
Both continuous and interval training reduce visceral fat, but HIIT achieves this more efficiently. Even short, 18-minute sprint intervals three times a week can yield substantial health improvements.
Various strategies are available for starting interval running. Outdoors, sprinting from one lamp post to another and recovering with walking is a form of fartlek training. In gyms, non-motorized and motorized treadmills with interval programs fit the bill. During intervals, heart rates should approach 90% of their maximum to optimize benefits, ensuring ample recovery between sprints. Building activity levels gradually is vital, as is consulting a GP before embarking on new exercise regimens, particularly for those with medical issues like diabetes, which may be impacted by HIIT.
A simple method involves adding brief sprints to routine runs, progressing to noticing benefits after two to three months. Alternatively, adopt the 10-20-30 approach or the run-walk strategy known as "Jeffing." Occasionally intensifying your runs can significantly benefit health and fitness. (The Conversation) SCY SCY
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