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For years, we've been told that low-intensity aerobic exercise is the best method for burning off our extra body fat. Research also indicates that the lower the intensity of the exercise the more percentage of fat is used as fuel for muscles, so in low intensity aerobic activity the body operates in a "fat burning" zone which burns more fat than at higher intensity. However, by modern research and by simple maths, this is not true. There is no such thing as a "fat burning" zone.
The higher the intensity, the more total calories you will burn, and since a percentage of those calories burned comes from fat, you will lose more fat if you lose more calories.
Not everyone can perform at high intensity levels for a long period, so Interval Training is the magic word to burn more calories, and enhance fat loss.
What is Interval Training ?
Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity.
The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, circuit training, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.
Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it helps improve exercisers' aerobic capacity to exercise longer at varying intensities.
This method of training will be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.
Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself.
How does Interval Training work ?
Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.
This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.
Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out.
So how is Interval Training done ?
There are an infinite number of exercises that can be done but the general aim is to include short-high bursts of exercise followed by a slightly longer 'recovery' periods. Let's say you chose to use the running machine in your gym. The duration of high intensity interval will vary on your level of fitness but I suggest to start of relatively light for the first week and then to increase either the duration or the intensity as your fitness and stamina develops. A good starting point is to try 6 repetitions of the following intervals.
Interval 1: High-Intensity (1 minute)
Interval 2: Low-Intensity (2 minutes)
Begin with your normal 5-10 minute warm up and then increase the pace to a fast run for a 1 minute burst. At the end of your 1 minute, go back to a fast walk for 2 minutes for your recovery period. Then off you go again for 1 minute of fast run, etc. Repeat this cycle for 6 times (or more if you can handle it).
In interval training the cool down is also important. It starts your recovery off on the right foot. Spend 5 minutes in a walk winding down your body from the intervals.
Why is Interval Training Good?
- It is less time-consuming: You can work yourself just as hard in 30 minutes doing high interval training than doing 1 hour or normal low-intensity training
- It will even help you build up your endurance faster than long-duration cardio!
- It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.
- Higher intensities stimulate your metabolism far more after the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training
- It combats monotony
Try this interval training for a couple of weeks and see what you think.
If you need any help with fat loss, please contact me on 07880627944 or email me on anne@barnetpersonaltrainer.co.uk
Remember as well as being a personal trainer I also offer weekly circuit training classes in Mill Hill, NW7l <== click the link for more details
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