Interval Training – One Sure Solution For Fast Fat Loss
Jun 20th, 2011 | By Todd Bowman | Category: Exercises, Training How To
Interval training is very important in fast fat loss. Its purpose has always been to keep your metabolism peaked for a longer period of time. Interval training is the type of workout system that shocks your body. It greatly mimics our natural way of life.
In the same way that full body compound movements are ideal for strength training, the same could be true of interval training. The human body was never meant to run for 26 miles without stopping. The fact that we can do it, is not an argument of whether or not it’s good for you.
If we were living in the cave man days or in the Garden Of Eden if you believe that, we would naturally do short bursts of high intensity muscle movements and then rest. An example of this would be running from a lion or chasing after something when we’re hunting.
Interval training is so natural and it’s the ideal way to structure your entire workout program.
Craig Ballantyne shows us in this video how to do interval training on a treadmill. Normally, interval training is great when done on stationary bicycles as it is easier to change the intensity, plus the added safety of not ever having to fall off it.
Sometimes I’ll do interval training on a mini trampoline that they have at my gym or I’ll even do a crossfit workout style with elements of interval training woven into it. It all depends on your gym, the equipment, your desires and your fitness goals.
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The frequency you should be doing interval training depends on your fitness level. If you’re fit enough, you can do interval training right after your strength training routines. However, you can also do it during your off days. Just make sure that you rest for one day.
Having a day where you do no exercise is actually where the building of muscle happens. If you’re always putting high intensity stress on your muscles, ligaments and joints, they’ll never have time to regrow and repair. So your interval training is life training. Rest is key here guys.
However, in case the treadmill is all you have and you need to do some interval training, Craig Ballantyne will show you how it’s done. Let’s break down what the video is about. It shows two samples of interval training.
Interval Training A
Preparation phase
Start with a warm up for 5 minutes. You can keep a good pace while walking briskly but make sure it’s not to exhausting.
Work Interval
Increase intensity to slightly harder than what you normally do for 3 minutes. (e.g. if you normally do 3.5mph, do 3.7mph) In a subjective intensity level of 1 to 10 where 6 is your normal intensity, go up to level 7. Remember this all depends on your current fitness and cardiovascular level. Anaerobic exercise is critical for health, but don’t over do it.
Recovery Interval
Take it down to an easy pace for recovery for 2 minutes. In a subjective intensity level, you should be at level 3. Remember, you’re going to be winded here and out of breath. Take deep inhales of air into your lungs. Feel them expand. All that oxygen needs to now circulate in your red blood cells to all your weary organs.
Repeat the process of increasing and decreasing (work and recovery interval) the intensity for 3 times, totaling workout time to around 20 minutes.
Finish with 5 minutes of cool down interval.
Interval Training B
Warmup
Start with a warm up for 5 minutes.
Work Interval
Increase intensity to a pace where it will get you tired after 90 seconds – level 8 in your subjective intensity level. This is key. You want your heart rate and blood to be pumping. You want to be totally out of gas at the end of 90 seconds.
Recovery Interval
Take it down to an easy pace for recovery for 2 minutes. This would be level 3 in your subjective intensity level. Remember this is where you want to take deep breaths of fresh oxygen into your lungs. This is critical to get your heart rate back to normal and really re-charge your battery for your workouts. By the time you’re done with the recovery phase, you should have regained your vitality and energy.
Repeat the process of increasing and decreasing the intensity for 5 or 6 times, totaling workout time to around 20 minutes.
Finish with 5 minutes of cool down interval.
That’s all there is to it. Do this interval training to help you with fast fat loss and still have time to do other things you enjoy in life.
Remember it’s not all about the workout, it’s about how the workout can enhance other areas of your life. The workout isn’t the end, it’s simply a means to an end which is a longer healthier life.
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