インターバルトレーニングのメリット&やってみるべき理由 [Quick Guide]



Breaking it down and discussing the benefits, you’ll get a clear idea of what you’re getting yourself into should you decide to give interval training a go.

man doing interval training workoutman doing interval training workout





The other great thing about interval training is the many ways you can make it your own, and put your own spin on it. Say you’re a boxer, you can go all out in a round of shadow boxing as the cardio.

Or say you’re a cross-country runner and you want to train outside, no problem, throw a few intense hill sprints into your run and you’ll reap the benefits of interval training.


couple doing jumping box squats in CrossFit gymcouple doing jumping box squats in CrossFit gym

1. 短時間で挑戦的なワークアウト

Interval training often ends up being less of a time commitment, which will free up time in your busy schedule for other things. It also makes interval training a lot easier to stick to for a long period of time.

While doing 3 or 4 big multi-hour workouts a week might work for some people, doing interval training will allow you the freedom to pop in and out of the gym (or your garage) in 30-40 minutes.

This also means that you could make the decision to commit to daily, short sessions of interval training, and make it as easy as possible to cultivate a healthy workout habit.


You won’t have to worry about intensity either, since interval training has been shown to yield great results in terms of the cardiovascular system, aerobic capacity, and in reducing risk for health issues. You can read more about this in the report by the ワールド・ジャーナル・オブ・カーディオロジー .

Just because interval training tends to lean towards cardio-based activity, it doesn’t necessarily mean that you can’t get stronger. You can modify the session to include weights and bodyweight movements to develop great all-round strength.

2. より良い耐久性

While you might not need the endurance of a marathon-runner to do interval training, it will certainly require a fair amount, so you can expect to see a significant improvement in your stamina over time.

The way you build endurance through interval training has to do with your aerobic and anaerobic systems, and limits you push your lungs to each time you work out with such intensity.

By constantly putting these systems responsible for providing oxygen to the body under pressure, you will inevitably build much greater endurance, leading to better circulation through the body while working out.

Experts say that the high-intensity nature of interval training helps the body adapt to the amounts of lactic acid produced, in such a way that it will burn it faster, and prolong the time it takes to burn out or feel fatigued.

Do you know what else is great for developing endurance? Having an elliptical machine in your home gym. So why not take a look at the best elliptical machines on our website.

3. 心血管効率の向上

One of the main health benefits of interval training, along with aerobic and anaerobic benefits, is improved cardiovascular efficiency. This will contribute to your body’s ability to keep moving over an extended period of time.




Not only will you put yourself in a better position when it comes to pushing yourself physically, but you will also reduce your risk of developing certain health issues, such as arthritis and colds or the flu.


Check out our article comparing HIIT (High Intensity Interval Training) with running to see how to get the most bang for your buck when it comes to cardio.

young woman running in morning outdooryoung woman running in morning outdoor

4. Weight Loss




The weight loss factor can also be attributed to an increase in efficiency in the metabolism. Operating in a higher metabolic rate due to the intensity of the exercise will put you in a great position to drop pounds. Especially if you stick with interval training for a while.

5. ランナーに最適


While the benefits of interval training obviously aren’t restricted to runners, people who run either recreationally or professionally will definitely get a lot out of this form of training.

For one, as we’ll get to later, interval training is a lot of fun. This means it makes it incredibly easy and enjoyable to stick with, rather than always doing several hour stints on the treadmill.

That being said, working out on the treadmill as part of your interval training routine can be rather effective. Take a look at what we believe are some of the best treadmills out there.


Even if you compete in 100m sprints, interval training is for you. In fact, you could argue that this burst of energy needed for the intense intervals is exactly what sprinters need to up their game.

woman doing exercises on the treadmillwoman doing exercises on the treadmill

6. さらなる高速化





After all, sprints are bursts of intense movement followed by periods of rest. The more you do interval training, the quicker you’ll be able to get off the starting blocks, and the quicker you’ll be able to recover, should you need to go again.

7. フルボディワークアウト


While you can skew the workout one way or another, choosing to focus on arms or legs, in most cases the cardio of interval training will ensure everything from your head to your toes gets in on the action.

The best interval workouts involve a bit of everything. A sprinkling of strength-building weightlifting, a smattering of cardio, and a touch of isometric activity can be a powerful recipe for success.

So in addition to the benefits we’ve discussed earlier to the overall functioning of your heart and lungs, you will also be able to create lean muscle throughout the body.

8. 装備は必要ありません

It’s always nice when you don’t need equipment to train. It means you can rock up whenever, and you have no excuses to do it due to being away from a gym or your equipment.


Of course, at times you might prefer to get the benefits from using weights, skipping ropes, and whatever other equipment you can think of, but at its core the interval training requires nothing from you.

The best part of not needing equipment is the spontaneity it allows you. You won’t need to make – the at times taxing – the decision to walk, or drive to the gym, and you won’t even have to leave your current location if you don’t want to.


9. 楽しいワークアウト





At the end of the day, if you’re having fun when you work out, you’re far more likely to persist with it, increasing the chances that you’ll one day reach your fitness or strength goals.


10. パーソナライズされたワークアウト


While a lot of the time people tend to follow pre-planned workout routines, going from machine to machine, and performing x sets of x reps, it doesn’t have to be that way.


Say your arms are feeling sore after one workout, the next you can introduce more leg movements, and cardio. Or if your legs are tired from playing sports, you can switch out a lot of the leg-intensive work for upper body movements and weight training.


Build the body you want, tweaking and adjusting your workouts along the way to adjust course and keep yourself on the path, heading in the right direction.

man doing push ups in outdoorman doing push ups in outdoor



To help you find the right amount of time to do interval training, we’ve drawn up some sample workout times based on beginner, intermediate, and advanced levels.


If you’re new to interval training and you’re wondering how to get familiar with this new type of training without over-exerting yourself, then we recommend you stick to a similar structure as the one we’re about to show you.


Now, for the intervals, you can do a strength movement like pushups, or some cardio like running, or even power walking. You should do this for around a minute.



  • ウォームアップ(2分間のウォーキング
  • 運動(1分間走る
  • ゆっくりとした動き(1分間歩く
  • (x5)
  • クールダウン


If you feel more confident in your physical ability and cardio, or you’ve done interval training before, you should find this workout sufficiently challenging.

This one starts with the warm-up like the beginner workout, but with the intermediate workout, you’re going to work out more intensely for shorter periods of time, with increasing levels of difficulty.

For example, you could follow a structure of 15 seconds of exercise followed by 15 seconds of rest for 10-12 sets. Then go up to 20 seconds, and then 25, with the sets dropping to 8-10.


このワークアウトの構造と、さまざまなメリットを得るためのワークアウトのより良いビジュアルを取得するには、この偉大な記事をチェックしてください。 カーディオのインターバル .









Annett Fiedler

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