The good news is, you don’t have to labor on a treadmill, glide on an elliptical or sit and read “Good Housekeeping” magazines on the bike for hours at a time anymore.
Introducing ... interval training.
We’ll talk about the science of it first. Interval training works both the aerobic and anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in a muscle for short bursts of activity. During the high intensity interval, lactic acid builds and the person 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.
Now that we got that out of the way, we can apply it to YOUR workout.
Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their “fat burning” zone for the best results, but do you really burn more fat if you work at lower intensity? Is it the most effective way to help you lose weight?
The body does burn a higher percentage of calories from fat in the “fat burning zone” or at lower intensity. But, at higher intensity, you burn a greater number of overall calories, which is what you should be concerned about when trying to lose weight.
If you’ve never tried interval training, today is a great time to start. Interval training is simply adding some high intensity intervals to your regular workouts. These tough intervals can help you boost your overall calorie burn while increasing your endurance. Try alternating intense work (like sprints or hills) with recovery periods (walking or light jogging) throughout your workout. The key with cardio, whether you’re trying to lose body fat or stay fit, is variety. Choosing different activities at varying lengths and intensities will help ensure that you work your body at all levels of endurance.
Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training.
Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.
Greg Popp is the co-owner and president of Core Solutions Fitness Training Center in Westbrook and is a NASM certified personal trainer. To contact Greg visit www.csifit.com or call 854-5200 ext 1.