Interval Training:
A Change of Pace!
Interval Training is one of the best types of fat loss workouts you can do.
It is a type of exercise that involves working out at different intensities throughout a single workout session. For example, a 20 minute run could involve jogging for 3-4 minutes, followed by a 1 minute sprint, then back to 3-4 minutes of jogging, another 1 minute sprint and so on, repeating the pattern until the 20 minutes are completed. This is the basic principle of interval training and it can be used in many other activities like cycling or swimming.
For years it was thought that pounding away on a treadmill at a steady pace for a few hours a week was the best way to burn fat. Recent research however, shows that you could burn around twice the amount of calories and fat, in a third of the time, by varying the intensity of your workout by splitting it into intervals.The reason this has been shown to be true is that when varying between low and high intensity training, you can boost your metabolism for up to 24 hours. Whereas moderate activity like steady jogging will only burn calories while you're doing it, interval workouts will continue to burn calories and fat at a higher rate for hours after you've finished your workout. You will also find that working out in this way will help retain muscle mass, which is critical to your fat burning goals. Muscles use up more calories than fat, even at rest, so just the fact that your have better muscle tone will help you to stay leaner by burning off some of the calories you're consuming. Normal, steady pace cardiovascular activity doesn't build or maintain muscle mass so this benefit doesn't feature. Another popular name for this type of workout is High Intensity Interval Training, or HIIT, which you may be more familiar with. As with all forms of exercise it is very important to warm up properly for 5 minutes or so, before actually starting your session. And then warm down and stretch your worked muscles when finished. This can help to prevent strains and pulls while exercising and minimise muscle soreness afterwards. So if you'd like to boost your metabolism and take your body's fat burning capabilities to a new level, while improving your fitness and stamina and maintaining your muscle mass, try using the following simple method. It will work for running, cycling, swimming and many other types of exercise so be creative!
HIGH INTENSITY INTERVAL TRAINING (HIIT)
Warm Up
Start with 100 star jumps and then proceed to jog, ride or swim at a gentle pace for 4-5 minutes.Begin Workout
Now build up you speed and move up to medium intensity, continuing at this pace and intensity for 4 minutes. Pick up the Pace!
Now, for one minute, go at maximum speed and intensity, pushing your body to the limit! Repeat
Repeat the second and third step 3 more times, meaning you've done 16 minutes of medium intensity training and 4 minutes of maximum intensity training, bringing your workout time to 20 minutes. Warm Down
Now decrease the pace to a gentle jog, swim or ride and warm down for 5 minutes. Stretch
Gently stretch out the muscles you've worked, to minimise soreness and promote muscle elasticity.
Add this type of workout to your training schedule 3-4 times per week and after a month you'll see the benefits. As mentioned before you can use this method for many different forms of cardio. There is no need for any equipment so there are no barriers to trying this type of training. If you enjoy running, try this method out for that. If you enjoy swimming, try it next time you're at the pool. Or if you prefer to cycle, do that! Another great option could be rowing, whether outdoors or on the machine at the gym. The most important thing is just to try it. Your body and your mirror will thank you for it!
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