Interval Training Can Boost Fitness

Question: I'm 41 years old and admittedly a weekend warrior. I usually work out on a treadmill for 30 to 45 minutes about three days a week. I want to get in shape to play on a lacrosse team starting this fall. How do I get my cardio up for these hour-long games?

--HUSTON BYRNE Answer: Try some interval training. This type of exercise will push your aerobic fitness to a higher level--just what you'll need for running the lacrosse field. One day a week (in addition to your current three days), add short power bursts, or intervals, to your normal cardio routine. This type of variation increases your ability to handle more cardiovascular demands. Many athletes use this method. For example, distance runners will work out at the track to build their speed or endurance; cyclists might opt for a workout with lots of hills or even a Spinning class where their sprints are timed. Since you can already maintain a steady pace for 30 minutes, you should be capable of incorporating these short bursts of exercise into your workouts. You can occasionally even do your intervals on other types of equipment, thus avoiding overuse injuries.

For interval training, run about six 30-to 45-second intervals at 80% to 90% intensity with a one-to two-minute recovery time between each interval. (Trained athletes seek to match the length of the intervals to the recovery time, but newcomers will need longer.) The first couple of weeks, go easy on your first three intervals and be conservative on your recovery laps--in other words, "go slow"--your body needs time to get used to this type of intense workout. If you're exercising indoors on a computerized cardiovascular machine, check its version of interval training, so you don't have to watch the clock.

Also, add weight training and flexibility exercises to your workouts. Lacrosse incorporates a lot of upper-body movement--especially in your upper back, shoulders, arms and wrists.

Note: If you feel nauseated, lightheaded, numb or excessively weak during your interval workouts, you're going too hard too soon. As always, check with your doctor before you begin a new exercise routine.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.