Interval Training

Often on Tuesday on the video you will hear me say I’m off to doing intervals.

I ran across an article that peaked my interest in Prevention Magazine in 2024 and started doing research on Interval Training. (The original article is no longer accessible.) It’s not my favorite walk and I come home really tired but I can tell that it’s building stamina.

Intervals are simply increasing your speed for small bouts of time during, say, a 30-minute walk allows you to burn more calories than if you strolled at a moderate pace for half an hour. This approach also benefits your cardiorespiratory system. To try adding intervals, warm up for three minutes. Then spend 25 minutes alternating between one minute of walking almost as fast as you can go and one minute of brisk walking (aiming for a six on an intensity scale of one to 10). Cool down for two minutes. (I’ve started doing one minute fast, one minute slower and it works for me.)

Here’s why Intervals matters for us seniors in the 60 and up crowd. Our bodies respond really well to these short bursts. It helps our heart, keeps our balance sharp, and this is the big one it helps us hang onto muscle. And muscle is what keeps us independent. Whether it’s getting a casserole dish out of the oven, bringing in groceries or getting up off the floor.

High-intensity interval training (HIIT) burns more calories in less time, improves heart health, lowers blood sugar, and builds muscle as effectively as steady exercise. Science shows these short bursts of hard effort change your body quickly and protect your long-term health.

You don’t need an hour. You don’t need fancy equipment. Even a few minutes, a few times a week, is enough to start feeling stronger. Like everything else, start where you are.

Now. I’ll be honest, I tried doing intervals without an app and couldn’t do it. I also tried several free apps but i couldn’t find one I liked. I found one that talks to me, is easy to use and a one time purchase. If you have another suggestion I’d like to hear it.

Link to Timer Here