Interval training is a form of exercise that alternates intense bursts of cardio activity with short rest periods. It’s popular among athletes to increase stamina and endurance, but can also help you burn calories and shed some pounds.
Studies have demonstrated that interval workouts increase your VO2 max, or maximum oxygen uptake during exercise, by improving the efficiency of mitochondria–tiny organelles in your muscles that use oxygen to create energy production.
Boosts Metabolism
If you’re looking to burn fat and shed pounds quickly, interval training is the way to go. This form of workout has been scientifically proven to increase metabolism, helping you burn more calories and drop pounds faster than a standard cardio session would.
Exercise is also a great way to maintain a healthy body weight. Furthermore, research has indicated that HIIT may improve cholesterol profile and insulin sensitivity.
Intervals work by rapidly raising your heart rate through intense bursts of exercise and then giving your body time to recover. This could involve running sprints followed by light jogging or rest periods to bring back the heart rate down.
Hitting high intensity interval training (HIIT) is an efficient way to burn fat and build endurance and strength. Studies have even discovered that people who incorporate HIIT into their routines tend to lose more weight than those who simply do low-impact steady state exercises (LISS).
Start a HIIT program with a brief, 5-minute warm-up that increases your heart rate and warms up the muscles for the work ahead. Then, begin the workout by alternating speed and rest intervals three or four times; this will keep your heart rate elevated while making you sweat more.
After 30 seconds of intense running, switch to active recovery for three minutes and repeat this pattern five or six more times.
Freeman recommends this type of workout for legs, glutes and core by focusing on quick bursts of movement to improve cardiovascular fitness. It may also increase muscle power and tone so you can push yourself harder during non-interval training sessions.
HIIT workouts can be performed using a variety of exercise equipment, such as the treadmill, rowing machine or bike. The most important aspect is choosing an exercise tool you enjoy using.
Make sure to take a few minutes before and after your exercise to stretch out your muscles and give them some rest, which can reduce the risk of injury. Furthermore, stay hydrated when working out as it helps your body recover faster from exertion.
Burns More Calories
Interval training is an efficient way to burn calories without spending a lot of time at the gym. It involves alternating periods of high intensity exercise with brief recovery intervals, which can be done through various sports such as running, cycling, swimming, rowing or even using an elliptical machine or treadmill.
Time-saving cardio may consist of shorter workouts than traditional exercises, but researchers have discovered that it does not increase calorie burn per minute as much as steady-state cardio (working out at low intensity for the entirety of a given duration). Nonetheless, steady-state cardio can still result in significant fat loss.
Interval training, also known as HIIT, is the most common form of interval training. It consists of brief bursts of intense exercise followed by brief recovery periods. Also known as sprint interval training, this type of interval training can be beneficial to athletes looking to boost their speed or endurance levels.
But, as with any type of workout, it’s essential to know how to properly do it. Exercising too often could lead to overuse and weight gain; avoid this at all costs!
Always begin your workout with a warm-up walk or run of five minutes, which will prepare your muscles and cardiovascular system for the task at hand.
After your warm-up, you should alternate between work periods and recovery periods, with the latter usually consisting of a light jog, quick walk or other light activity. The length of these intervals will vary, but they should be long enough for your heart rate to return to normal.
If you’re new to interval training, consulting a personal trainer is recommended. They can teach you proper technique and help create a program tailored towards your needs and fitness level.
Interval training not only burns calories, but it also has the “afterburn effect.” This means your metabolism remains elevated after exercising, which can help you continue burning extra calories as you recover from your session.
This afterburn effect is especially prominent during high-intensity intervals, such as sprints. But it can be beneficial at any time. Studies suggest interval training triggers an excess post-oxygen consumption response in your body which leads to a higher metabolic rate after you’ve finished exercising. This increase may last up to 48 hours after finishing exercising, making weight loss easier.
Increases Muscle Tone
Interval training is an effective way to build muscle tone and promote weight loss. It takes only about half an hour per session, can be done anywhere, and suits people of all fitness levels.
Cardio interval training (CIT) is a type of aerobic exercise that incorporates short bursts of intense activity, often combined with periods of rest or light activity. CIT can be utilized in many forms such as running, cycling, swimming, Zumba classes and kettlebell lifting.
Interval training is the key to maintaining your heart rate high during bursts of activity that can last anywhere from seconds to minutes. Once that period has elapsed, slowly reduce it back down until your maximum heart rate has been restored – around 85 percent, according to Aubrey.
Studies have demonstrated that intervals can be just as effective at burning fat and losing pounds as longer, low-intensity workouts. One study revealed that people who did sprint intervals lost an average of 1.58 kilograms (3.5 pounds) more weight than those who continued doing continuous moderate intensity exercises.
Interval training causes your body to switch from aerobic energy systems, which burn oxygen, to anaerobic systems that use fat for fuel. Over time, intense workouts cause muscles to produce lactic acid which accumulates and causes soreness and pain.
But taking breaks between sets can help reduce that buildup, making your workout less painful. This is especially beneficial for those experiencing delayed onset muscle soreness (DOMS) after strenuous exercise.
Additionally, increasing your caloric burn can help you reach weight loss faster. However, keep in mind that it may take some time for your body to start burning stored fat so don’t expect results right away.
Interval training can easily be integrated into your existing workout regimen, but it’s essential to know when and how to do it safely. A general guideline is to do a short, intense exercise about once every two days. Though intervals can be applied to many exercises, experts suggest choosing one specific muscle group on those days when performing intervals; otherwise, overuse of similar muscles could cause joint issues.
Increases Endurance
Interval training is a workout style that alternates between intense bursts of exercise and rest periods. It’s an effective way to increase your fitness level and help you shed pounds.
Track Girlz founder Mechelle Freeman says this technique has been utilized in numerous sports and has been shown to improve both aerobic (using oxygen) and anaerobic (no oxygen) energy systems. According to Freeman, former Team USA Olympic sprinter and founder of Track Girlz, “it helps you burn more calories while increasing endurance”.
Intervals can be included in a variety of cardiovascular exercises, such as running, swimming, stair-climbing and cycling. Start off by doing shorter intervals then work your way up to longer ones for increased benefit.
Ideally, you should be able to maintain an intense intensity for 30 seconds before needing a break. Furthermore, you can tailor the difficulty of your intervals according to your own fitness level.
Interval training has the distinct advantage of improving endurance and performance in just a few sessions. Studies have even found that people can boost their aerobic capacity and exercise performance within one-fifth the time it takes to do traditional endurance training.
Mansour recommends this as an efficient option for those with limited time. He suggests doing three to four intervals each week and taking at least a day off between workouts to allow your body time to recover.
Interval training offers the advantage of being flexible; you can do it from home on your own timetable. If you’re short on time, consider using an online tool like Runstreet to create personalized workouts.
Start by taking a short jog around the neighborhood or doing an easy treadmill routine of alternating short jogs and slow walking. As you become more familiar with the workout routine, you can progress to longer intervals and harder terrain such as hills or trails.
A quick tip for getting the most out of interval training is to ensure your heart rate stays within target during each interval. If it starts to dip too low during an interval, stop and work on increasing it back up again.