Interval training is a highly effective way to exercise for weight loss especially when used in conjunction with a regular exercise routine. It adds spice to a boring workout and helps get you over the hump when your regular routine plateaus. Essentially you are challenging and building physical endurance while drastically improving the fat burning process.
Benefits of Interval Training
- Overcome a plateau. If you have a regular exercise regimen and it’s just not working like it did in the beginning, supplement it with interval training a couple of times a week and you’ll quickly break through the barrier.
- Avoid boredom. This exhilarating type of routine adds a unique variety to the hum-drum regular exercise session.
- It’s quick. In about 30 minutes you’ll have completed the entire routine.
- It’s simple. You don’t need fancy equipment to reap the benefits and virtually anyone can participate.
- Build lean muscle. As your lean muscle mass increases, the speed of your metabolism also increases.
The Routine
Similar to any other exercise routine you’ll need to start slow and gradually increase your heart rate with a warm-up. Once you have reached your target heart rate zone you can move to the next phase. This should take no less than 5 minutes. Use the target heart rate calculator if you don’t already know your target zone. After you have reached the target you can switch over to high intensity exercise. This phase should last for approximately 1 minute. After the high intensity phase, go back to the low intensity exercise for another 4 to 5 minutes. Continue to alternate the two phases for 30 minutes.
If you started out with a brisk walk for the low intensity, for the high intensity you’ll switch over to jogging. If you started out jogging, the second phase should be sprinting. It’s just that simple.
Because this type of routine combines anaerobic (without oxygen) and aerobic exercises you need to take certain precautions. The high intensity portions should be about one-quarter to one-half of the time spent in low intensity depending on your physical condition. Don’t go overboard and strain yourself.
High intensity exercises are not meant to be endured for long periods of time. Your muscles are working much harder and they will tighten up much faster. During this phase oxygen is not used for energy and lactic acid is produced which causes muscle fatigue. When you feel a burning sensation it’s time to switch over to the lower intensity portion again. As you decrease the intensity the lactic acid is burned off.
Low intensity exercises have a better carbon dioxide and oxygen exchange and the burning sensation will disappear. Don’t slow down too much though. If you pulse drastically drops or drops too low you counteract the benefits of interval training.
A cycle is complete when a high intensity phase is followed by a low intensity phase. In 30 minutes you’ll be able to incorporate a 5-minute warm-up and about 5 complete cycles. As you build up endurance you can even extend the training session beyond 30 minutes. Be sure to stretch your muscles after the entire sequence is finished to ease any soreness you might experience later.
Beginners should start out with a single interval training session per week and gradually increase. Those with a higher level of fitness would benefit from 2 or 3 sessions a week. You can also do interval training on a stationary bike, stair stepper or elliptical machine as well. When you couple an interval training routine with a regular exercise plan and follow the right slimming tips the results will be astounding!
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