The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc.  However, the proper way to perform them is not.  When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc.  While technically this is “interval training,” there is a more effective way to go about it.

I like to keep the work intervals short, usually in the neighborhood of 30 seconds.  This will allow you to train at super high intensities.  Due to the inverse relationship between intensity and duration (the longer the interval is, the less intense it can be due to the body’s inability to sustain high intensity exercise), extending intervals to 2-3 minutes or more is just too long.

There are different ways to perform intervals, from tabatas (20 seconds work, followed by 10 seconds rest), to 1:1 or 1:3 work/rest ratios (high intensity exercise for 30 seconds followed by 30 second low intensity exercise, etc).  They can be performed using resistance training exercises or through performing sprints on a track or cardiovascular equipment (ie. treadmill, bike, elliptical).

However you choose to incorporate intervals into your workouts, keep the high intensity portion short (to ensure the intensity really is high) and total duration to 30 minutes or less. This will allow you to experience the true benefits interval training has to offer.

One thing that comes up quite frequently when discussing obesity and weight loss is the role our genetics plays.  Most people are quick to point the finger and say, “It’s my genetics” or “it’s in the genes” when figuring out the determining factor in our weight issues.  While some people may disagree with me, I’m telling you it’s not our genetics!

While genetic makeup may predispose you to being overweight, it is not the determining factor of whether or not you will become overweight.  Genetics are heavily influenced by environmental factors (ie. diet & exercise).  I think we can all agree that genetics have changed very little since the early 1900’s, yet incidence of obesity/overweight, and the chronic diseases which accompany it (ie. heart disease, diabetes, cancer, etc.), has skyrocketed!  Why?  Our nutrition (mainly) and exercise habits.

Since we have migrated from whole foods to processed foods, coupled with the food industry’s love of inexpensive high fructose corn syrup (check the labels, it’s in EVERYTHING!), our waistlines have expanded out of control.  And any study that says we’re just as active today as we were 50 years ago should give back the money they used to fund it.

If our own epidemic isn’t evidence enough, just look to other countries who are now allowing McDonald’s to set up shop on their street corners and see how their body weight, and health, has changed.  Should we point the finger at their genetics, also?  Nope.

While I’m not claiming that genetics has nothing to do with our obesity epidemic, I am saying it is not the determining factor of whether you will become obese/overweight or not.  This should give you hope that no matter what hand you’ve been dealt by your genetics, there is something you can do about it.  Just keep pushing forward and don’t give up!