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Raise the benefit quotient in your exercise routine by adding interval training to the mix. This tool—alternating more intense physical exertion with lighter activity—helps you burn more calories and improves your cardiovascular fitness.
Don’t have a routine? No problem. “The neat part about interval training is that no matter what your fitness level is, you can incorporate it into any program,” says Susie Kania, exercise physiologist and program director for the Cooper Wellness Program in Dallas.

Here’s How
Start with small increments of higher intensity—anywhere from 30 seconds to 2 minutes. Then follow these working (or peak) intervals with slow, easy recovery time. “For example, if you are doing a 2-mile walk, you might incorporate about 8 to 10 intervals the first time you try it,” says Susie. “Walk either really fast or do a slow jog for 30 seconds to 2 minutes. Intersperse these throughout your regular walk.
“The point is to get into a higher intensity or higher heart range for a short period of time,” she continues.

Long-term Investment
As with any new exercise program, don’t overdo interval training. “It’s very common to do too much too soon and end up being frustrated because you are tired or have injured yourself,” says Susie. She recommends that you start out with short, higher intensity segments, and then eventually lengthen those as you build your endurance and your cardiovascular fitness.
“There are a lot of advantages to interval training,” says Susie. “It can ramp up your workout so that it can help you lose some weight or get to that next level.”

Note: Check with your health care professional before starting any exercise program.

Healthy Benefits
• According to The American Institute for Cancer Research, physical activity may help protect against certain types of cancers.
• Interval training can improve your ability to exercise with more intensity and for longer periods of time.
•Reduce the buildup of lactic acid (a waste product created during intense exercise that causes your muscles to ache) through interval training.
• Studies show that exercise improves your sexual health.

Measure Up
Using a heart rate monitor watch makes checking your pulse easy. Most come with a strap that is worn around the chest, and some brands will calculate your target heart rate and let you know via a signal when you’ve reached it. Price range varies depending on features and brands. We’ve tried Polar (www.polarusa.com) and the Life Fitness Dual Watch & Heart Rate Monitor (available at CVS stores or online at www.cvs.com).