Interval Training More Effective Than Cardio

Interval Training Workouts Prove to be More Effective Than Long Slow Cardio

by Aaron Ivey
When it comes to measuring athletic performance and endurance performance, the maximal rate of oxygen absorption into the muscles (VO2max) is the most recognized test. Greater VO2max usually means you are in greater cardiovascular condition. This can become an advantage in sports as well as in everyday life. You may not be competing against another team or opponent, you may be competing with your own body. So what is the best way to increase your VO2max? Researchers in Norway may have the answer.

They examined 4 different types of exercise protocols ranging from aerobic training to high intensity interval training. Each group trained for 8 weeks 3 times per week.

Group 1 trained for 45 minutes of running on the treadmill at 70% of their maximal heart rate.

Group 2 trained at lactate threshold (~85% of maximum heart rate) for 24.25 minutes.

Group 3 trained using intervals at 15 seconds of high intensity (90-95%) of heart rate maximum for 47 repetitions. The total time of the training for this group was the same as for group 2.

Group 4 trained using 4 sets of intervals for 4 minutes at 90-95% of heart rate maximum. This group rested for 3 minutes at 70% of heart rate maximum in between each repetition.

The Results:
The VO2max in groups 3 and 4 increased by 5.5% and 7.2% respectively. Groups 1 and 2 showed no significant improvement in VO2max. Another interesting finding was that the volume of blood that the heart pumped with each beat increased with groups 3 and 4.

So, there you have it! Research, again, suggests that interval training is more effective for improving aerobic endurance than traditional long slow steady cardio training.
Medicine and Science in Sports and Exercise 39 no4 Ap
2007 pp 665-671

interval training