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Fitness blog--Interval training--the best way to burn fat!
Interval Training is by far the best and quickest way to burn fat!
Interval training refers to an activity that is performed with bouts of high intensity followed by longer bouts of lower intensity. Steady state cardio is what most people are used to doing, just plugging away on the treadmill at the same speed for 40 mins every time. Yes, you can workout less and burn more calories. It is all in HOW you workout.
WHY
Advantages of choosing Interval Training over Steady State Cardio:
1) Saves time. You don't need to workout as long when you perform high intensity drills.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.
3) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.
4) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools
5) It improves cardiovascular endurance.
READ THIS:
Your body will adapt to the steady state cardio EVEN IF YOU INCREASE DURATION. This means you aren't actually burning more calories when you add another mile onto your routine. There was a study on marathon runners where they put them through intense running training for 16 weeks prior to the marathon, gradually increasing both speed and distance. They found there were great results in the first 8 weeks and after that they plateaued, in fact, they almost doubled their mileage and didn't increase calorie expenditure! Some of them even had less calorie expenditure! (meaning someone ran 6 miles and burned 500 calories, 8 weeks later the same person ran 12 miles and burned 450 calories) why does this happen? The better you get the more efficient your body becomes, it actually requires less energy and oxygen to get through your workout, thus using less calories.
HOW/WHAT CAN I DO?????
Here is a simple start, I will post more complicated ideas next. Note that this doesn't only apply to running, you should do intervals in any form of cardio you are doing.
Rules to High Intensity Interval Training
A 4 to 6 Minute warm-up with a light aerobic exercise.
---- Rounds----
1 Minute of High intensity: Perform as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10
2 Minutes of Moderate intensity: Slow down to a moderate pace
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
A good 5 minute cool down at a light pace to end session.
Complete 3 rounds at a time, 3 times a week to start.
Disclaimer: It is obvious that high intensity exercise cannot be prescribed for individuals at risk for health problems or for people who are not used to exercise. In these cases, the most prudent course remains a low intensity exercise program with a progressive increase in duration and frequency of sessions. Then perhaps increasing into interval training.
Interval training refers to an activity that is performed with bouts of high intensity followed by longer bouts of lower intensity. Steady state cardio is what most people are used to doing, just plugging away on the treadmill at the same speed for 40 mins every time. Yes, you can workout less and burn more calories. It is all in HOW you workout.
WHY
Advantages of choosing Interval Training over Steady State Cardio:
1) Saves time. You don't need to workout as long when you perform high intensity drills.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.
3) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.
4) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools
5) It improves cardiovascular endurance.
READ THIS:
Your body will adapt to the steady state cardio EVEN IF YOU INCREASE DURATION. This means you aren't actually burning more calories when you add another mile onto your routine. There was a study on marathon runners where they put them through intense running training for 16 weeks prior to the marathon, gradually increasing both speed and distance. They found there were great results in the first 8 weeks and after that they plateaued, in fact, they almost doubled their mileage and didn't increase calorie expenditure! Some of them even had less calorie expenditure! (meaning someone ran 6 miles and burned 500 calories, 8 weeks later the same person ran 12 miles and burned 450 calories) why does this happen? The better you get the more efficient your body becomes, it actually requires less energy and oxygen to get through your workout, thus using less calories.
HOW/WHAT CAN I DO?????
Here is a simple start, I will post more complicated ideas next. Note that this doesn't only apply to running, you should do intervals in any form of cardio you are doing.
Rules to High Intensity Interval Training
A 4 to 6 Minute warm-up with a light aerobic exercise.
---- Rounds----
1 Minute of High intensity: Perform as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10
2 Minutes of Moderate intensity: Slow down to a moderate pace
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
A good 5 minute cool down at a light pace to end session.
Complete 3 rounds at a time, 3 times a week to start.
Disclaimer: It is obvious that high intensity exercise cannot be prescribed for individuals at risk for health problems or for people who are not used to exercise. In these cases, the most prudent course remains a low intensity exercise program with a progressive increase in duration and frequency of sessions. Then perhaps increasing into interval training.
Views: 8
Add a comment!
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Comment by MissVhaven on December 23, 2008 at 7:43pm
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Ok.. I am going to try this tomorrow for sure! One question, should we incorporate an incline at first or do you recommend doing that later. I am going to use the elliptical machine.
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Comment by Marissa Lily on December 16, 2008 at 1:37pm
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You will not be able to get your heart rate up to the level you are worried about! tell me your age and your resting heart rate. (it's really best to count for a whole minute.) i'll tell you where you should be. then you can use a heart rate monitor when you know what numbers you are looking for. mine beeps at me and turns red when i go to high.
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Comment by Filmmonkey on December 16, 2008 at 12:35pm
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I'm just now starting to experiment with this. How do you know that the high interval (the 9or10) isn't too high? I don't want to start clutching my chest.
Is a heart rate monitor still a good tool since you're only in the top interval for a minute?
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Comment by Anabel G on November 8, 2008 at 4:02am
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i just got a gym membership! I don't want to use the whole dieting thing because i don't exactly want to lose a lot of weight. all i really want is to get rid of my belly and muffin top. got any tips?
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When you do, let me know and I will give you a routine :)
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Comment by Delyssia LaBelle {Madam} on October 27, 2008 at 7:44pm
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once i get my gym membership im totaly trying this!
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Thanks Natalie, you will see great increases in your endurance first and very quickly!
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