Simply stated- Interval Training is a specific technique of cardiovascular training that has an individual perform an equal amount of exercise that a person would typically do in a long session of just cardio, however in this case the intensity of the workout is much more extreme and can cut the monotony and time of your exercise routine.
Interval Training is a form of training that is advanced and is popularly used by recreational runners, fitness enthusiasts, professional athletes, and body builders. While it is a more advanced form of workouts, it may be effectively altered to suit beginners- that is provided the individual is free of cardiovascular disorders, and in good health.
Interval Training is based upon the principle of rest and recovery to enable the body to perform double the work in less time. By this, higher-intensity activity is alternated with brief rest and recovery periods, an individual is able to impact their workout by cutting their workout time in ½ and depending on individual circumstances burning more calories and fat in a lesser amount of time than that of a steady or slower paced cardio workout.
Interval Training Examples
HIIT (High Intensity Interval Training) may be applied to almost every cardiovascular activity, whether it is running, jogging, biking, or rollerblading.
For instance, if a person is active and a consistent exercise routine, an individual could integrate brief periods (1-2 minutes) of running into their walk, and then add in the mix lower-intensity walking. If a person is less fit, they can try walking faster for 1-3 minutes at a time, and enable themselves time repeat and recover from the high intensity walking. If an individual is very highly conditioned, they could incorporate sprints into their daily treadmill work or run.
The Benefits of High Intensity Interval Training
High Intensity Interval Training consists of a plethora of benefits that increase its effectiveness when used in unison with your current cardiovascular training. These benefits are:
- Burning more fat and calories in ½ the time
- Increased and improved cardiovascular endurance
- Increase in (fat oxidation) whole body fat burning vs, solid-state cardio
- Metabolic Syndrome risk reduction
- Increase lean muscle mass/decreased muscle catabolism
- Arterial elasticity improvements
- Escape from monotonous and boring cardio routine
Here is an in depth look into the benefits of Interval training: .
Burn More Calories in Less Time with Interval Training
Interval Training can enable a person to burn the exact amount of calories in a half hour that they typically would burn in an hour’s time performing steady state cardio. This can enable you to be more efficient and effective in your work out, especially when you are short on time. In addition, high Intensity Interval Training can enable an individual to be more proficient in the duration of the time they set aside for cardio, plus be capable of achieving similar effects of a longer duration of exercise or workout.
The main thing here, though, is that a person performs the exercise at an intensity level that is sufficient to cumulatively burn an equivalent amount of calories in a shorter period of time. Depending on the person’s level of conditioning, this may not or may be possible.
Higher intensity work is, of course,- more “intense.” So beginners may not be capable of alternating their low and high-intensity periods for the duration that is required to amount to the calories burned within the longer duration. The good news is that all of these work outs can be scaled up or down to adjust to the fitness level of each individual
High Intensity Interval Training and Fat Loss and Weight Loss
There is also some evidence that Interval Training may be more effective at burning fat than lower-intensity cardio exercise. Many studies have been conducted and in this study when High Intensity was tested versus simple cardio- studies indicated that the people who performed HIIT experienced more fat loss and weight loss over a certain period of time (see references below for substantiation.)
Interval Training = Lean Muscle
Long-duration and Distance cardio training typically if performed longer than an hour, may put you an individual at risk for experiencing lean muscle or tissue, as the human body burns muscle for fuel and depletes it’s carbohydrate stores.
Interval Training also develops an individual via thorough training. As they alternate among periods of high-intensity exercise and solid state exercise. Interval Training trains fast and slow twitch fibers, which may improve an individual’s overall fitness level, as well as overall conditioning, stamina, strength, power, and performance.
Interval Training and Heart Protection
Numerous studies have indicated that High Intensity Interval Training may have recuperative or protective benefits to the cardiovascular system and heart.
Decreased Boredom and Improved Exercise Motivation
Duration moderate and low intensity cardio can get boring and be dull. Supplementing your cardio routine with Interval Training can keep things exciting and break up the monotony of your routine. It usually goes to show, that people who enjoy their exercise are more likely to stick with a weight loss routine and workout program.