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Boost endurance this simple fitness trick

By Brittany Doohan

Are you a fan of a brisk daily walk but don’t think much about your pace? While interval training may be more challenging than a moderate workout like a steady stroll, it gives you more bang for your buck — and fast. How does it work? You push yourself harder than you normally would for a brief period during exercise, then slow down to catch your breath (and let your muscles at least partially refuel their energy stores) before you go again. During a walk, this would mean jogging for 30 to 60 seconds every 5 minutes or so.

Studies have shown that picking up the intensity for short spurts may improve your fitness (meaning your heart and lungs' ability to pump oxygen and fuel your muscles) in as little as 2 weeks. And improved fitness isn't just good for competitive athletes: for you, it means more energy during workouts as well as in everyday life, so you're less likely to get winded carrying in groceries in from the car or rushing up a set of stairs. Long, slow endurance training offers similar benefits — but doing it may mean you’re exercising intensely for longer than is necessary to get results, researchers suggest.

How to Easily Add Intervals to Your Workouts

• Alternating running and walking is a great way to play with intensity, whether or not you have a goal of becoming a full-time runner.
• Picking two activities with varying intensity and switching back and forth is another easy interval trick. For example, you could jump rope for 60 seconds, then do 10 push-ups.
• “Doing hills,” on two feet or on two wheels, is a simple interval solution. Head uphill to increase the effort, then walk downhill during the recovery phase. If you’re on a treadmill, increase the incline every few minutes, and then dial it back down again. 

One tip: start slowly. If you rush into a strenuous workout, you could injure yourself. At first, try doing just one or two higher intensity intervals during your workout. And remember to always check with your doctor before starting an exercise program. 

Published on April 29, 2016. 

Brittany Doohan is a health and lifestyle writer and editor living in San Francisco.