It’s easy to get stuck in a rut with exercise routines, doing the same thing at the same pace day after day can become very mundane. The good news is that it is easy to change your routine, add some variety and even burn more calories! The key is interval training.

The concept behind interval training is simple: add bursts of intensity (either with speed, resistance or anaerobic-type moves) throughout your workout. The idea is to work very hard for a period of time - that means really pushing your limits - then slowing down for a period of time to recover. For example, if you are working out on a bike, cycle at a lower pace for 2 minutes and then at a much higher pace for 1 minute continuing the series for 10 sets of intervals equalling 30 minutes of exercise.

Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. During the rest phase the aerobic system uses oxygen to convert stored carbohydrates into energy. This leads to an adaptation response by the body.

Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness. Additionally, it makes the exerciser very efficient, allowing them to expend less energy doing the same movements – reinforcing the need to vary a workout routine if you want to see continued improvement.

Interval training helps build new capillaries and the cardiovascular system is better able to take in and deliver oxygen to the working muscles. Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and allows you to increase your training intensity without over training or burn-out. In this way, adding intervals to your workout routine is a good way to cross train. Furthermore, more calories are burned during short, high intensity exercise.

Anyone can perform interval training – from beginners to world class athletes. Honoring individual differences allows everyone to enjoy the benefits that come with this form of exercise. The principle of individual differences simply means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise.

Well-designed exercise programs should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries and even gender. For example, women generally need more recovery time than men, and older athletes generally need more recovery time than younger athletes.

Follow these simple guidelines when practicing interval training:

Warm-up for at least 8 minutes

Consider your current physical condition and set goals that are within your ability

Start slowly (for example: walk 2 minutes/run 2 minutes)

Build the number of repetitions over time

Bring your heart rate down to 100-110 bpm during the rest interval

To improve, increase intensity or duration, but not both at the same time

Train on a smooth, flat surface to ensure safety