When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively. What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times). Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.
Benefits of Interval Training:
- Burn fat FASTER = faster weight loss!!
- It eliminates the monotony of jogging/treadmill for a long period of time because interval training should only last approximately 20-30 mins. It can be done in different variations as long as it is INTENSE.
- It’s adjusted to the way your body feels (it’s not a conformed structure)
- If you have become stagnant in your weight loss efforts, this gets you over and beyond the plateau
According to MensHealth Standard Interval Training
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 – 5 minutes *warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
*NOTE Warm-Up is mandatory
Check out BNET Health Article for tips for beginners, advanced, and/or endurance
