Interval Training for Weight Loss and Fitness
by Maia Appleby
The theory behind interval training is this: By mixing bursts
of high intensity work with low intensity periods of recovery, you're
overloading both the aerobic and anaerobic systems at the same time,
getting the benefits of both aspects of training simultaneously.
You can realistically get a complete workout in thirty minutes with
interval training.
How is it done?
Begin as you would on any other day. Start at an easy pace and gradually
increase your heart rate for at least five minutes. You can monitor
this by taking your pulse for fifteen seconds and multiplying it by
four or using a heart rate monitor When you're sufficiently warmed
up, you're ready for a burst of high intensity work. If you're on
a treadmill, break into a jog or a sprint, depending on what "high
intensity" means to you.
During the high intensity periods, you're decreasing your body's ability
to exchange oxygen and carbon dioxide. You begin to feel the "burn"
as your body eliminates lactic acid (a toxic by-product) and your
muscles begin to lose their ability to contract. You wouldn't physically
be able to maintain this level of intensity for long.
When you begin to wear your muscles out, decrease the intensity level
to something that you could maintain for a longer period. Don't slow
down so much that your pulse dips too low, though, or you will lose
the aerobic effect completely. Now, you're in the "active recovery
period". Your body's ability to exchange oxygen and carbon dioxide
increases and it can deliver nutrients to your muscles. The burn goes
away and your breathing and heart rate slow down slightly. You have
completed one cycle.
Repeat this process of maxing out and recovering your anaerobic system
for at least thirty minutes. The high intensity periods should be
shorter than the active recovery periods, especially at first. You
might walk for five minutes and then run for one when you begin to
introduce your body to this type of training. As you become more adept,
increase the time you spend in high intensity periods. Forcing yourself
to sustain long periods of high intensity activity is dangerous, so
do use caution and work yourself up gradually.
Why
is it good? Here are four big reasons:
1. It saves time. If you normally spend an hour and a half in the
gym following the traditional sequence, you'll work yourself just
as hard in 45 minutes with interval training. Finding time to exercise
is a big problem for (I dare say) most people. Here's a great solution.
2. It's a great way to get beyond a plateau. I'm by no means claiming
that interval training is better than the traditional, tried-and-true
warm-up, weight training, cool-down sequence, but when you stop seeing
improvements in your physical condition, it's time to do something
new and different. Throwing a couple days of interval training into
your exercise regimen each week tells your body that it's time to
get over the plateau and make additional progress.
3. It combats monotony. Once a routine gets boring, you might decide
to do different weight lifting exercises or change around your aerobic
activities. You might stop using weight machines and switch exclusively
to free weights. Interval training can help you during the transition
period between one exercise program and another. It's fun, and the
time flies by during each session, because you're working in cycles
of high and low intensity work instead of spending a long period of
time at any one activity.
4. It's easy! You can do an entire workout without moving from one
spot. You set your own rules, using your body's cues, so you feel
completely in control of the workout. There's no counting involved
and the time seems to go by much more quickly.
How
can it help me lose weight?
By challenging both you aerobic and anaerobic systems simultaneously,
you're improving your body's ability to burn calories by leaps and
bounds. You're adding new muscle, which speeds up your metabolism
of fat in general. You're getting an aerobic workout that burns lots
of calories. You're pushing yourself beyond any plateaus that you
may have hit doing the same thing over and over again. Your body is
becoming a more efficient fat-burning machine.
What activities can I use for interval training?
The possibilities are endless, but the most practical are probably
walking/running, other cardiovascular machines like stair steppers,
elliptical trainers and stationary bikes, aerobic exercise, water
exercise and things like that. You could even incorporate it into
jumping rope
or a sport like racquetball. If you want to be creative, you can really
make fitness fun.
How often should I do it?
If you're a beginner, throw in one session a week, along with your
normal routine. If you're more seasoned, two or three times a week
is great. This is a demanding form of exercise, so use common sense
and listen to your body.
When you're finished with your workout (and you'll be surprised at
how quickly you get out of the gym doing this), your muscles have
been taxed in a brand new way and need to be stretched. Don't skip
this part! You'll feel great when you leave, and your body will thank
you by improving its condition to prepare itself for the next time.
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