Interval Training
for Weight Loss and Fitness
by Maia Appleby
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of the graphics on this page to see the product in the picture)
The theory behind interval
training is this: By mixing bursts of high intensity work
with low intensity periods of recovery, you're overloading both
the aerobic and anaerobic systems at the same time, getting the
benefits of both aspects of training simultaneously. You
can realistically get a complete workout in thirty minutes with
interval training.
How
is it done?
Begin as you would on any other day. Start at an easy pace and
gradually increase your heart rate for at
least five minutes. You can monitor this by taking your pulse
for fifteen seconds and multiplying it by four or using a heart
rate monitor
(here's a cool one that also keeps track of calories!)
When you're sufficiently warmed up, you're ready for a burst of
high intensity work. If you're on a treadmill, break into a jog
or a sprint, depending on what "high intensity" means to you.
During the high intensity periods, you're decreasing your body's
ability to exchange oxygen and carbon dioxide. You begin to feel
the "burn" as your body eliminates lactic acid (a toxic by-product)
and your muscles begin to lose their ability to contract. You
wouldn't physically be able to maintain this level of intensity
for long.
When you begin to wear your muscles out, decrease the intensity
level to something that you could maintain for a longer period.
Don't slow down so much that your pulse dips too low, though,
or you will lose the aerobic effect completely. Now, you're in
the "active recovery period". Your body's ability to exchange
oxygen and carbon dioxide increases and it can deliver nutrients
to your muscles. The burn goes away and your breathing and heart
rate slow down slightly. You have completed one cycle.
Repeat this process of maxing out and recovering your anaerobic
system for at least thirty minutes. The high intensity periods
should be shorter than the active recovery periods, especially
at first. You might walk for five minutes and then run for one
when you begin to introduce your body to this type of training.
As you become more adept, increase the time you spend in high
intensity periods. Forcing yourself to sustain long periods of
high intensity activity is dangerous, so do use caution and work
yourself up gradually.
Why
is it good? Here are four big reasons:
1. It saves time. If you normally spend an hour and a half in
the gym following the traditional sequence, you'll work yourself
just as hard in 45 minutes with interval training. Finding time
to exercise is a big problem for (I dare say) most people. Here's
a great solution.
2. It's a great way to get beyond a plateau. I'm by no means claiming
that interval training is better than the traditional, tried-and-true
warm-up, weight training, cool-down sequence, but when you stop
seeing improvements in your physical condition, it's time to do
something new and different. Throwing a couple days of interval
training into your exercise regimen each week tells your body
that it's time to get over the plateau and make additional progress.
3. It combats monotony. Once a routine gets boring, you might
decide to do different weight lifting exercises or change around
your aerobic activities. You might stop using weight machines
and switch exclusively to free weights. Interval training can
help you during the transition period between one exercise program
and another. It's fun, and the time flies by during each session,
because you're working in cycles of high and low intensity work
instead of spending a long period of time at any one activity.
4. It's easy! You can do an entire workout without moving from
one spot. You set your own rules, using your body's cues, so you
feel completely in control of the workout. There's no counting
involved and the time seems to go by much more quickly.
 How
can it help me lose weight?
By challenging both you aerobic and anaerobic systems simultaneously,
you're improving your body's ability to burn calories by leaps
and bounds. You're adding new muscle, which speeds up your metabolism
of fat in general. You're getting an aerobic workout that burns
lots of calories. You're pushing yourself beyond any plateaus
that you may have hit doing the same thing over and over again.
Your body is becoming a more efficient fat-burning machine.
What activities can I use for interval training?
The possibilities are endless, but the most practical are probably
walking/running, other cardiovascular machines like stair steppers,
elliptical trainers
and stationary bikes, aerobic exercise, water
exercise and things like that. You could even incorporate
it into jumping rope or a sport like
racquetball. If you want to be creative, you can really make fitness
fun.
How often should I do it?
If you're a beginner, throw in one session a week, along with
your normal routine. If you're more seasoned, two or three times
a week is great. This is a demanding form of exercise, so use
common sense and listen to your body.
When you're finished with your workout (and you'll be surprised
at how quickly you get out of the gym doing this), your muscles
have been taxed in a brand new way and need to be stretched. Don't
skip this part! You'll feel great when you leave, and your body
will thank you by improving its condition to prepare itself for
the next time
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