YMCA: Interval Training Offers Numerous Benefits


UPDATED: Saturday June 1, 2013 9:00 AM

Research studies have shown that interval training can help lower your chances of developing heart disease.

According to metabolic specialist Paul Robbins, high-intensity interval training can reduce cholesterol, blood clots and even reverse heart disease. It increases the pumping capacity of the heart by utilizing rest periods, after which you can perform work at a higher intensity.

Men's Health Magazine recommends the following exercise regimen.  

A YMCA of Central Ohio Personal Trainer can assist you with a customized exercise plan designed especially for your individual needs.

Minute 1
Sprint at 90 to 95 percent of your maximum heart rate (MHR). To calculate your MHR, multiply your age by 0.55 and subtract from 202.

Minute 2
Run at 75 to 80 percent of your MHR.

Minute 3
Sprint at 90 to 95 percent of your MHR.

Minute 4
Run at 75 to 80 percent of your MHR.

Minute 5
Sprint at 90 to 95 percent of your MHR.

Recovery
Walk or jog for three minutes.

Repeat

Repeat the five-minute intervals and active recovery four times.

Warm down.

Jog for five minutes at conversation pace.