Interval Training to Lose Weight
Interval training works by combining high intensity workout moves with low intensity recovery periods. Combining these two maxes out your anaerobic and aerobic systems simultaneously. One of the benefits of interval training is that a full workout can be completed in just thirty minutes.
How to do it
When you begin this type of workout, it is not unlike other routines. This is because you will want to gradually increase your heart rate. Take five minutes, at a minimum, to do this. Monitor your progress by taking your pulse for a total of fifteen seconds and multiplying by four. You can also use a heart rate monitor if you so choose.
After your warm-up phase, begin high intensity exercises. For instance, if you have been walking, you will want to start jogging or even sprinting. Don’t overdo it, though. Take into consideration your current level of fitness to avoid injuries.
Take note that high intensity exercises are not something that you will be able to sustain for more than short intervals at a time. This is because your muscles will start to lose the ability to contract and you will feel the "burn". This is due to your body not being able to efficiently exchange carbon dioxide and oxygen as well as the elimination of lactic acid.
When you begin to notice that your muscles are wearing down, make an effort to decrease the level of intensity so that you can maintain your activity for a greater period of time. Make sure you don’t make a drastic decrease as you will sabotage the aerobic benefits if your pulse slows down too much. During this slower pace, you will be in what is termed as the active recovery period. This is where your body is better able to exchange carbon dioxide and oxygen and the burn is no longer present. Once you have gone from maxing out to recovery, you have completed a single cycle.
Repeat the above process for a minimum of thirty minutes. Remember that the high intensity bursts should not last as long as the active recovery periods, especially when you are first starting this type of workout. So, consider walking for 4 or 5 minutes and running for one minute. This is a gradual process, and you should never push yourself. Work at your own pace, and your ability to sustain yourself during high intensity bursts will increase.
What are the benefits?
1. This type of workout will save you time. You can maximize the benefits in about half the time you would spend in a traditional workout.
2. You can push yourself past a plateau. If you have a standard workout routine you are faithful about completing and you seem to have stopped seeing improvement, then perhaps some interval training would be of benefit to you. You can add a couple of days into your routine.
3. It keeps you from getting bored. This is a workout that you complete in cycles of high intensity work and active recovery periods. It is very different from other workouts, and will provide variety and prevent you from getting bored of exercising.
4. It’s simple! You are in control, and you set the pace. Before you know it, you will have completed a half hour workout.
What about weight loss?
With this type of workout that challenges your anaerobic and aerobic systems at the same time, you will lose weight fast and effectively make your body into a fat burning machine. You will do this by adding lean muscle which helps increase your metabolism. The aerobic part of the workout will help burn a significant amount of calories.
Interval training activity options
There are a wide range of activities from which you can choose. Walking and running require no special equipment. But you can also use a treadmill, stair stepper, stationary bike, elliptical trainers, jump rope or racquetball, if you so choose. Make it as fun as possible for yourself.
What type of schedule should I follow?
For beginners, one workout per week coupled with your current routine is sufficient. If you feel you are up to it, go for two to three times per week. However, remember this is a taxing workout, so use caution and don’t overdo it.
After finishing your workout, make sure that you stretch your muscles. This will help your body to be less sore, and your body will be able to recover faster.