Interval Training – Exercise Smarter, Not Longer

Just what is interval training and why is it so helpful?

In its purest form, interval training involves short bursts of high intensity exercise interspersed with recovery periods at a lower pace. High intensity intervals push metabolism into the anaerobic mode, causing an oxygen debt. As I explained in my last blog, anaerobic metabolism is a stressor that forces the body to change and adapt.

High intensity workouts increase metabolism in several ways. More fat-burning enzymes are produced in muscle tissue. Circulation increases. Since more muscle fibers are recruited, more mitochondria develop. In this way, the muscles become more effective fat-burners, both during exercise and later.

Another benefit of the more intense workout is its ability to stimulate growth hormone release, a further trigger for muscle development and tummy trimming.

Although intense exercise has many fat-burning benefits, it’s too difficult to sustain for long. This is where the recovery period comes in. Recuperation time is needed for the muscles to regroup from the all-out effort and enables them to go at it again.

Brief periods of intense activity seem to be more effective for weight loss and cardiovascular fitness than sustained exercise at a moderate pace. Studies indicate that interval training increases fat loss 300% to 900% more compared to steady-state cardio. Long boring exercise sessions are not necessary!

How can you add interval training to your workouts?

First of all, pick your mode of exercise. Interval training is often used with cycling, but can be adapted to running-walking, treadmill, stairclimber, or elliptical machine. Or you might want to try my favorite, circuit training.

Always warm up for 2 – 5 minutes before you accelerate to high-intensity mode. You can use a heart-rate monitor or gauge your own "huffing and puffing" exertion level.

Within a few exercise sessions, you may notice an improvement in overall cardiovascular fitness and endurance. And you may also be more successful in losing those love handles.

You need to have already achieved a certain level of fitness before you add interval training. And if you are over the age of 40 or have health problems, see your doctor first.

I have been using Jillian Michaels’ excellent approach to exercise with circuit training. I perform this total body workout at home with minimal equipment in just 30 minutes. The program uses the principles of interval training combined with body weight and resistance training exercises for a well-rounded "attack on fat". This is a huge time-saver for me. I have been amazed at my gains in fitness as well as muscle tone and strength.

Jillian recommends 4 sessions weekly, interspersed with one cardio day and 2 rest days per week. You may want to sign up for her free newsletter and free diet plan or join now to get started on your very own customized circuit training program.