Short Burst "Interval" Training As Effective As Long Slow Aerobics

I've been talking about the benefits of short, intense burst training (interval training) for a long time, and the research has been backing me up.

Now, a new study published in the American Journal of Physiology has demonstrated the benefits of this kind of training not just for weight loss, but for heart health as well.

In this study, 20 young healthy men and women were divided into two groups. Both groups rode the stationary bicycle, but one group did the traditional, moderate intensity 40-60 minutes five times a week while the other group did the equivalent of sprints- 4-6 sets of just 30 seconds of all out effort, with 4 1/2 minutes "recovery" time in between sets. Total exercise time 45-75 minutes per week, with a lot of that spent resting between sets.

At the end of the study, the researchers found that the intense, interval training (also known as "burst training") improved both the structure and the function of the exercisers arteries just as much as the traditional, long slow endurance exercise.

Now don't get me wrong. If you like going for a long slow run or bike ride and you do it consistently, I think it's great, and studies show that will accomplish a lot for your overall health. But when I tell people you can get just as much benefit from the kind of burst training I've been talking about for years, I'm often met with blank stares.

I've been using- and recommending the X-iser for a couple of years, and even agreed to be in their infomercial (for no pay, by the way) because I really think it's great. Four minutes a day on that will knock your socks off! The X-iser is a really convenient way to do the kind of "burst" training we're talking about here. But you can also do it with no equipment at all- just go do an all-out sprint for 30 seconds to 60 seconds, rest for a minute or two and repeat up to 7 or 8 times. You'll see what I mean immediately!

"Our research certainly provides evidence that this type of exercise training is as effective as traditional moderate-intensity training" said lead researcher Maureen MacDonald, an associate professor in the department of kinesiology.