What is Interval Training?
– A method of exercise in which a period of high intensity is followed by a period of low intensity in a cyclical pattern.
Why Use Interval Training?
– Fitness experts agree that it is one of the best training methods for fat loss and muscle retention. Every top Miami personal trainer utilizes interval training with clients to burn a maximal amount of calories in a short period of time.
How Does It Work?
– Endurance activates such as long distance running are highly taxing and require the body to utilize carbohydrates along with fat as its main energy source.
– Fat requires a greater oxygen supply to burn than carbs or protein. Therefore, once depleted of carbs, the body will turn to muscle catabolism (the breakdown of muscle tissue) to use BCAAs (branch chain amino acids) as a replacement for carbs. Catabolism can last for up to 7 days after the exercise takes place.
– Interval Training lets the body to reach an optimal fat to carb burning ratio and then allows a short recovery period in order to avoid the need for catabolic energy demands.
– A perfect example of contrasting styles is to compare muscular sprinters (interval training) to thin sinewy marathoners (catabolic breakdown).
How to Perform Interval Training
– You should use a variety of exercises to keep it interesting. You can use a stationary bike, stairmaster, mountain bike, local track, etc. Change it up often!
Interval Training for Beginners:
If you are new to exercising you should start out slow. A good interval training program for beginners is the walk-jog routine.
Start out with a 1 minute walking pace
Transition into a 1 minute jog session
Repeat for as many times as possible
As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds.
(Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level.)
Intermediate Interval Training:
A good intermediate interval training program is a jog-run program.
Warm up with a five minute jog
Run for 1 minute
Transition to a jog for 1 minute
Repeat for as many times as you can
When you run, you don’t need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run.
(Perform this training 3 to 5 times a week for 10 – 20 minutes.)
Advanced Interval Training:
*Be warned, this is a tough routine!*
If you are able to perform it for 20 minutes on your first try and you are not an elite athlete, then you are not sprinting with enough intensity!
Perform a 5 minute warm-up
Transition to an all-out sprint for as long as you can and then back to a jog for 1 minute
Follow with another sprint/jog
Repeat for as many times a possible
*At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity.
*For max intensity, find some hills!
(Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.)
KEYS TO INTERVAL TRAINING
* You should add variety to your interval training as you would with any type of training. Change your routine every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the time intervals, or perform your training on a bike, stairs, hills, stationary bike, Stairmaster etc.
* Don’t be afraid to create your own types of training programs to suit your own likes and dislikes. Have fun with it and the fat will melt off!
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