An Introduction To Interval Training
Interval
training is the best workout for fat burning, where you need to
alternate between a short burst of hard exercise and a short period
of easy recovery. For example, after a 3-5 minute warm-up of moderate
cardio, you'd do 1 minute at a slightly harder than normal cardio
pace and then bring the intensity down to a cool-down pace for 1
minute. Alternate back and forth 6 times and then do a 3 minute
cool-down. That is what interval training is all about. It's short,
fast, and effective.
Studies
have shown that interval training offers higher fat burning and
weight loss than normal, slow cardio. In fact, not only does interval
training work better for fat burning, but the interval training
workouts are much shorter and require far less workout time than
normal cardio workouts. However, many are reluctant to switch from
ineffective cardio to fat burning intervals as according to exercise
machines (which are not even 100% accurate), higher amount of
calories is burned with the old way. They are also hung-up on the
marathon mentality of always having an elevated heart-rate, which
they think is the most important component of a fat
burning workout. But that is not true. Instead, the most
important workout factor is how much "WORK" is done. If you
increase the intensity of the work, as you do in interval training,
then you will do more work and put more stress on the muscles. Heart
rate goes up and then comes way back down during recovery. By doing
so, more fat is burned. What one should know is that the heart rate
need not stay constant for 30 minutes for that to happen.
One
of the biggest problem many have with interval training is that they
do not rest enough during the recovery period. Because they are
addicted to an elevated heart rate, they skimp on the recovery, by
either exercising too hard or recovering too little. This leads to a
decrease in the intensity used in the work interval and that might
lead to less total work or total fat burning done in that session.
Therefore,
the quality and intensity of the work interval should play important
role when doing interval training. This is to say the only time
exercising is mainly done during the work interval. On the other
hand, during the recovery interval , one should go as slow as
possible without stopping. This allows your heart rate to recover and
for you to be prepared to work really hard in your next work
interval. So an interval training workout is a time of extremes. You
should be going at a 8/10 or 9/10 intensity level in the work
interval, and dropping down to a 3/10 in the recovery period. To give
you a perspective, a normal 30 minute cardio workout would be
considered a 6/10 intensity level. Try it out yourself!
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