It turns out, taking breaks could make your workout more effective

Harder doesn’t always equal better

Looking for better results from your next workout? The solution might be easier than you think.  New studies from Try resting more.

Many of us equate longer, more intense workouts with better results. But a recent study published in Proceedings of the Royal Society suggests increasing your rest time may actually be the key to a more effective workout. 

During the study, researchers looked at the oxygen consumption and metabolic demands of ten healthy people walking and climbing at different speeds. 

The team found that after working out on a treadmill or stair climber, volunteers exercising in 10- to 30-second intervals needed 60 per cent more oxygen than those doing the same workout without any breaks. 

So while you might feel more tired after a long, intense session on the treadmill, you may need to cut down your walking time to get the results you’re after.

You may need to cut down your walking time for results. Image: iStock

The benefits of short intervals

According to one of the study’s authors, the benefit of breaks all boils down to the warm-up.

Francesco Luciano from the University of Milan, the lead author on the study, told the New York Postthat “When we start walking, we may incur fixed costs at the beginning of the bout. In analogy, driving a car needs some fuel to start the engine or get the car out of the garage.

"We found that when starting from rest, a significant amount of oxygen is consumed to start walking. We incur this cost regardless of whether we then walk for 10 or 30 seconds, so it proportionally weighs more for shorter rather than longer bouts.”

So you should focus on repeating the energy bursts from the start of your interval, rather than boosting your exercise time.

Try to repeat the energy bursts from the start of your interval. Image: Pexels

Many trainers, athletes and researchers have emphasised the importance of incorporating breaks into workouts for years. But this research team wanted to test their effectiveness in the routines of people who aren’t necessarily committing to lengthy workouts. 

“Researchers have usually measured energy demands over walking bouts lasting many minutes," says Luciano. "However, many people are not even able to walk for so long. Think of elderly individuals or people with gait disorders.”

The good news? Luciano's study revealed that the benefits of breaks apply to those who aren't as fit, or committed to regular exercise, too.

Get your steps in. Image: Pexels

You don't need time to exercise

Getting your steps up is undeniably beneficial for our health. Walking can help with digestion, boost our mood, and make us feel better overall, so we certainly should be aiming to get our daily steps in.

The Department of Health and Aged Care recommends Australian adults be active each day, aiming for between 2.5 and 5 hours of moderate activity such as walking or swimming. 

But desk jobs, time consuming commitments and injuries can leave many of us putting exercise towards the end of our priorities list.

Fortunately, Luciano's study shows that you don't necessarily need long periods of exercise to reap the rewards. 

So if the thought of starting your workout is too intimidating, take this as your sign to start small with short walks. You may get great results faster than you think.

Adults should aim for 2.5 to 5 hours of moderate activity. Image: iStock

Originally published as It turns out, taking breaks could make your workout more effective