Interval Training Benefits Include Faster Weight Loss

Interval Training Benefits Include Faster Weight Loss

 

If you exercise regularly, no doubt you've heard someone talking about interval training benefits, and perhaps wondered if you might add these short bursts of intense activity to your own routine.

Wonder no more! Where once interval training was the domain of superstar athletes and Olympians, new research has shown adding this type of training to your workout could have significant benefits for the rest of us.

More older people, as well as those with chronic health problems like diabetes or heart disease can now be encouraged to make interval training part of their routine.

And with good reason, as it appears to be a more efficient way to lose weight no matter what age, or physical state, you're in at present.

When you think interval training, think sprinting, jumping rope, skipping and running in place, as well as alternatives like swimming, rowing or stair climbing.

Even a walk can incorporate interval workouts, pick up the pace in short spurts or throw in some hills. What you want to do is get your heart rate to about 85% of maximum for short bursts, then slow it back to a more moderate pace.

Understand that this isn't a workout for the lazy, or faint of heart, but if you make the effort, interval training can bring you some incredible advantages. It's the fastest way to get fit and improve your performance. Those in the fitness world have long held that interval training is also the best way to lose fat.

Researchers out of Australia have tried to find the most effective interval of time, and believe 8 seconds is it.

The Experiments involved: 20-minute sessions on stationary bikes where participants alternated between 12 seconds of slow, easy pedaling into 8-second intense periods where they pedaled as hard as they could. This amounts to about 8 minutes of hard exercise per session, which brought significant payoff.

Participants lost an average of 6 pounds of body fat over the four-month study period. This compares to less than 2 pounds lost by the subjects who cycled steadily for 40 minutes.

Why the difference? No one is sure, but the researchers speculate that the reason may involve chemical compounds known as Catecholamines, substances that tell the fat cells to release their fat.

Our body seems to produce more of these during intense types of exercise that elevate the heart rate than it does during more moderate activity.

If you decide to make interval training part of your exercise routine, it's important to start out slowly, taking care if you're just getting active after a long stint behind a desk or away from the field.

You may not realize how out of shape you are, and thus are more prone to hurt yourself, which will set your fitness goals back by a lot. Instead, talk with your primary care physician first, especially if you're living with a chronic condition.

A session with a personal trainer can also be a wise investment so that you're sure your technique is what it should be.

Once you get the go-ahead - you can start making short bursts of intense exercise part of your routine and see if the increased weight loss holds true for you and if you can gain benefits from interval training.

So much has been written about interval training, and with good reason.It's fun, doesn't take a lot of time, and enables your heart to pump more blood to your muscles, training them to use oxygen more effectively. And all interval training really involves is a short burst of intense activity, followed by a short rest.

Generally, whatever aerobic activity - walking, jogging, running, for example - you can think of can also be adapted for interval training. But in this article, I'm going to focus on five ways to use interval training as you ride your bicycle.

1. Choose two long blocks. At the beginning of the first block, speed up by pedaling rapidly and stop at the end of the second block. Now rest. You can remain seated on your bike if you wish. Give yourself a few minutes to catch your breath and relax.

2. Find a hill locally that isn't too long or steep. Beginning at the base of that hill, climb its length by pedaling as fast as possible until you reach the top. Then rest and give yourself time to catch your breath.

3. Find a lake in a nearby park. Pick a starting point, such as a bench near a tree. This starting point will also be your finish "line." At your starting point, ride as fast as possible around the lake back to the place that you chose as a starting point. Then stop and rest and relax.

4. Choose a different location and again, pick a starting and ending point. You can vary the distance. Then ride as quickly as possible and stop at the place that you chose as an ending point. Then rest, as usual.

5. Choose another area that is somewhat hilly and designate a starting and ending point. Then ride your bicycle as fast as possible to the ending point and rest. You should consider this as an ultimate interval training activity and not try it until you've done some intervals on shorter distances. By the time you've reached the ultimate, which is this activity, you will acclimated yourself to high intensity rides.

Of all the aerobic exercises you can do, cycling is perhaps the easiest and most fun. You can ride alone or with a friend and have the flexibility of deciding where and how long to ride. Best of all, you will feel so much better after a few interval training rides and improve your muscle tone and lose more fat.

Five Interval Training Suggestions to Use While Riding Your Bicycle

So much has been written about interval training, and with good reason. Its fun, doesn't take a lot of time, and enables your heart to pump more blood to your muscles, training them to use oxygen more effectively. And all interval training really involves is a short burst of intense activity, followed by a short rest.

Generally, whatever aerobic activity - walking, jogging, running, for example - you can think of can also be adapted for interval training. But in this article, I'm going to focus on five ways to use interval training as you ride your bicycle.

1. Choose two long blocks. At the beginning of the first block, speed up by pedaling rapidly and stop at the end of the second block. Now rest. You can remain seated on your bike if you wish. Give yourself a few minutes to catch your breath and relax.

2. Find a hill locally that isn't too long or steep. Beginning at the base of that hill, climb its length by pedaling as fast as possible until you reach the top. Then rest and give yourself time to catch your breath.

3. Find a lake in a nearby park. Pick a starting point, such as a bench near a tree. This starting point will also be your finish "line." At your starting point, ride as fast as possible around the lake back to the place that you chose as a starting point. Then stop and rest and relax.

4. Choose a different location and again, pick a starting and ending point. You can vary the distance. Then ride as quickly as possible and stop at the place that you chose as an ending point. Then rest, as usual.

5. Choose another area that is somewhat hilly and designate a starting and ending point. Then ride your bicycle as fast as possible to the ending point and rest. You should consider this as an ultimate interval training activity and not try it until you've done some intervals on shorter distances. By the time you've reached the ultimate, which is this activity, you will acclimated yourself to high intensity rides.

Of all the aerobic exercises you can do, cycling is perhaps the easiest and most fun. You can ride alone or with a friend and have the flexibility of deciding where and how long to ride. Best of all, you will feel so much better after a few interval training rides and improve your muscle tone and lose more fat.

References

Kirsten Whittaker

Darlene Evansmith