Interval training is highly popular as a very effective way
of burning fat. At the same time, it is also a first-rate
method of improving cardio-vascular fitness.
Interval training involves alternating high intensity
bursts of activity with lower intensity stages of recovery.
Because the body's aerobic and anaerobic systems are
overloaded at the same time, you get the benefit of
training both at once.
As a high intensity training method, it is certainly harder
work than lower intensity training, but the benefits can be
seen much more quickly.
How interval training works.
The interval training technique can be applied to pretty
much any exercise, e.g. running, rowing, swimming, cycling
etc. Taking running as an example, you'd start with the
usual warm-up for 5-10 minutes at a low to moderate
intensity. Then increase the pace to a sprint for one
minute. At the end of the minute, lower the intensity by
slowing down to about half the speed to allow your body to
recover. Stay at this rate for about 2 minutes before
starting the next high-intensity minute. Keep alternating
these two periods.
Depending on your fitness level, you might not want to push
yourself too hard during the higher intensity periods at
first. However, you'll quickly find that your fitness
improves and you'll soon be able to increase the speed or
duration of the high intensity bursts.
Some exercise machines such as running, cycling, rowing
machines and elliptical trainers have an interval training
setting as one of the built-in programmes. They'll allow
you to set two speeds or resistance levels and press a
button to toggle between the two. If the machines at your
gym don't have interval training pre-programmed, you can
simply change the speed or resistance setting manually.
Don't think that interval training has to be confined to
machines in the gym either. If you prefer exercising in the
great outdoors, this training method is easily employed in
activities such as running and cycling simply by speeding
up and slowing down.
The science behind interval training The intensity of the
high intensity bursts should be high enough that you would
not be able to maintain them for long. During these
periods, your body will use the anaerobic system for
energy, the by-product of which is lactic acid. Lactic acid
builds up in the muscles causing the 'burn' and creating
what is referred to as an 'oxygen debt'.
During the lower intensity periods, the heart and lungs
must work to repay the oxygen debt by delivering oxygen to
get rid of the lactic acid. This period trains the body's
aerobic energy system. The trick is, not to slow down too
much during the lower intensity periods; you don't want the
heart rate to drop too much otherwise the aerobic training
effect is reduced.
What are the benefits of interval training?
Alternating your intensity is far more interesting than
exercising at the same intensity for long periods of time.
As it is more intense overall, you'll also burn more energy
in less time. This means your workouts can be shorter and
more fun and still burn more fat.
Working at high intensity also stimulates your metabolism,
so that after you finish your workout, you'll continue to
burn fat at a higher rate than if you'd exercised for
longer at a lower intensity.
The cardio-vascular system is trained more quickly doing
this type of training compared with longer periods of lower
intensity exercise.
Long duration endurance training is often associated with
injuries because of the repetitive stresses placed on
joints and soft-tissues. Because interval training is less
repetitive, it is a good way to reduce risk of these types
of injuries.
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