Transform Your Fitness with Interval Running

Transform Your Fitness with Interval Running

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Interval running is a training method that alternates between high-intensity running and recovery periods. This type of workout is done in sets, with varying durations and intensities based on your fitness goals and current level.

Interval running is popular among runners and athletes because it boosts strength, speed, and endurance efficiently. Here’s how to perform interval running and what benefits you can expect.

 

How to perform interval running?

To do interval running effectively, you need to alternate between high-intensity running and recovery. Before starting, consult with a doctor if you have any health conditions, and make sure to wear comfortable running shoes and clothes.

Here’s an example of an interval running workout:

  • Warm up for 5–10 minutes
  • Run at high intensity for 30 seconds
  • Walk or jog for 90 seconds
  • Repeat the cycle for 15–20 minutes
  • Cool down for 5–10 minutes

 

Benefits of Interval Running

The combination of fast running and rest in interval training makes it an intense and efficient workout. This training method helps you burn calories faster and boosts your metabolism.

According to experts, here are some benefits of interval running:

Improved aerobic capacity

Interval running can enhance the body’s ability to utilize oxygen more efficiently, which helps boost aerobic endurance and cardiovascular health.

Lower resting heart rate

Lower Resting Heart Rate: Checking your resting heart rate upon waking is one way to assess cardiovascular health. A lower resting heart rate can be an indicator of good heart health.

Reduced the risk of cardiovascular disease

Interval running can lower risk factors for cardiovascular diseases, such as high cholesterol and high blood pressure.

Time efficiency

Interval running often requires less time to complete, making it an efficient option for those with a busy schedule.

Enhanced performance and fat utilization

Interval running can improve muscle performance by training the body to adapt to changing intensities. The intensity fluctuations can also boost fat utilization as an energy source, making it effective for weight management and fat-burning.

Improved insulin sensitivity

Interval running can enhance insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes.

Muscle growth

Interval training that includes periods of anaerobic intensity can promote muscle growth, increase strength, and boost the body’s basal metabolism.

 

Overall, interval running is an effective workout method to improve fitness, heart health, and calorie-burning efficiency. Consider incorporating this workout into your fitness routine.

If you have further questions about fitness training, you can make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

 

Looking for more tips and health tricks, first aid, and home remedies? Click here!

Writer : Agatha Writer
Editor :
  • Sean Edbert Lim, MBBS
Last Updated : Monday, 26 August 2024 | 08:20

Tyler Read, BSc, CPT (2021). Interval Running for All Levels: A Guide to Get Started. Available from: https://www.healthline.com/health/fitness/interval-running 

Kara Mayer Robinson (2022) HIIT (High-Intensity Interval Training). Available from: https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit 

Grant Tinsley, Ph.D, CSCS*D, CISSN and Tyler Read, BSc, CPT (2023). 7 Benefits of High Intensity Interval Training (HIIT). Available from: https://www.healthline.com/nutrition/benefits-of-hiit 

Better Health Channel. Running and jogging - health benefits. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits 

Harvard Medical School (2023). What is a normal heart rate?. Available from: https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you 

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Bindings
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new6msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7346 and `categories`.`deleted_at` is null
      Bindings
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new5.98msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9744 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9744
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::layouts.v2.web_layout:549
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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