Interval Training
BURN CALORIES, LOSE FAT, INCREASE ENDURANCE
What is it:
Interval training is a type of training consisting of high intensity
effort for a designated period of time followed by lower intensity
effort for a designated period of time, repeating the set periods for
the duration of your workout.
Purpose:
To torch calories, avoid boredom, overuse injuries and plateau.
Performing the same exercise for the same duration allows your
body to adapt and stop burning as many calories as you desire.
Interval training never allows your body to adapt to the exercise
because you are constantly changing the speed, resistance and
incline causing muscle confusion.
Benefits:
Interval training increases your cardiovascular efficiency (the
ability to deliver oxygen to your muscles), increases your tolerance
to lactic acid build up, increases your performance, speed and
endurance while boosting your metabolism allowing you to burn
calories long after you step off the treadmill. The American
College of Sports Medicine states more calories are burned in
short, high intensity exercise than long slow endurance exercises.
Example:
The following is a typical interval workout. You alternate the same period of
low intensity with the same period of higher intensity.
1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at
the end of the warmup period)
2. 1 minute moderate/high intensity followed by 1 minute low intensity -
Repeat 6 - 8 times
3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing
by the end of the cooldown period)