Interval training refers to varying the intensity during an exercise session by alternating between periods of higher intensity work and periods of lower intensity rest. This method works on the premise that an individual can do more total work in a given training session if work periods are interspersed with rest or rest periods. This type of training differs from continuous training (i.e. a consistent, consistent speed throughout the entire workout) in that the intensity of the training varies throughout the workout. This type of exercise works for all types of cardio, whether you use a treadmill, rowing machine, elliptical, stationary bike, or walk outside, jump rope, or swim.
Research has shown that interval training can improve both aerobic and anaerobic fitness, while continuous training only improves aerobic fitness. This dual system enhancement can also lead to better utilization of fats and carbohydrates.
Performing intervals consistently has also been associated with improvements in metabolism. The body continues to burn calories much longer after the training session than after a longer, lower intensity cardio session. Your body literally becomes a fat burning furnace!
The intensity of the intervals also allows for a longer and more effective overload on the heart. This in turn translates to a stronger heart muscle and more calories burned; This makes interval training an effective addition to any weight management program!
Finally, intervals can add variety to a training program and maximize time and effort. You no longer need to stretch your cardio workout to an hour or more. Twenty minutes of interval training two to three times a week is all you need to get the benefits listed above.
Try incorporating some interval training into your fitness routine this week and watch the pounds drop off!
