Add Intervals to Your Workout

If you're a regular exerciser, you may have heard of "interval training." Generally speaking, it means adding short bursts of intensity - such as speed - between periods of active recovery.

The basic premise of intervals is that they allow you to get your heart rate up to a pace that you can't normally achieve during a simple moderate paced workout. But, because you can't sustain that high intensity for long periods of time, you drop down to your moderate pace for a period of "active recovery." Once you've sufficiently recovered, you do another short burst of intensity. You continue this pattern through your entire workout.

Proponents of interval training believe that it helps burn calories faster than a standard, steady-pace workout. It can also help build speed or strength in endurance athletes.

Here are some simple ways to add intervals to your workouts:

Increase speed for a set number of minutes. Pick a certain number of minutes, such as five. For the first five minutes of your workout, exercise at a moderate pace. For the next five minutes, increase your speed dramatically. When that time is over, drop your speed down to a moderate pace again for another five minutes. Repeat until you finish your workout.

Increase intensity for a set number of minutes. This tends to be easiest if you're on a piece of exercise equipment, such as an elliptical machine, treadmill or stationary bike. Again, pick a certain number of minutes, such as five. For the first five minutes of your workout, exercise at a moderate intensity (such as a 5% incline or resistance). For the next five minutes, increase the intensity (such as boosting the incline to 10%). Again, repeat this pattern until you finish your workout.

Increase speed between landmarks. Do you run or cycle outside? Pick landmarks - like telephone poles, houses or mailboxes - and increase your speed between them.

Pick a path with hills. Hills are one of the best ways to increase intensity when you're walking, running or cycling. Pick a route with lots of hills so you get varied intensity throughout your entire workout.

Increase intensity with music. Make a commitment to pick up the pace or increase the intensity of your workout whenever a fast-paced song comes on the radio. Or simply alternate: The first song is at a moderate pace, the next song is at an intense pace, the third song is at a moderate pace, and so on.

Interval workouts will not only help you boost your overall fitness level, they'll also help prevent boredom in your workout routine. Commit to adding them to your exercise schedule every so often to keep things fresh and new.