Interval Training: Proven Method For Fat Loss

By Yuri Elkaim, BPHE, CK, RHN

Interval training is the best way to boost your metabolism, torch fat, and increase your endurance. Interval training consists of any activity requiring a period of high intensity cardiovascular exercise followed by a period of rest. A majority of major exercise studies and trials point to interval training as a superior method for fat loss.

How to perform interval training for fat loss
The best part about interval training is it can be performed with any cardiovascular exercise, indoors or outdoors.  You can sprint on a track, cycling on a stationary bike, or swim laps in a pool. Your possibilities are endless.

Below are types of interval training:
Aerobic interval training is the introductory platform for high intensity interval training. It requires relatively long workout period with short rest durations. You generally workout out for 2 to 5 minute periods with rest period of 30 seconds to 1 minute. Too much rest will allow your body to recover to a less effective rate.

Aerobic interval training requires performing sessions 2 to 3 times per week for 40 minutes or less.

High intensity interval training, or HIIT, is extremely effective for fat loss. Once you build up your endurance level with aerobic intervals, you can up your intensity by training harder with shorter intervals.  HIIT only requires 1 to 3 sessions per week, depending upon your fitness goals and training level.

HIIT is usually performed as sprint exercises either on a treadmill, outdoors track, or bike. Essentially you perform at an all out speed for a short duration. High intensity training can be anywhere from 10 to 60 seconds, with varying rest periods. Longer rest periods allow better recovery for faster speeds.

Who interval training benefits
No matter if you are a sedentary office worker or top-level college athlete, interval training will benefit you on a number of levels. You can customize a program to fit your schedule, goals, and fitness level. Even performing moderate intervals twice a week will dramatically increase your endurance levels, kick-start your metabolism, and burn fat.

If you have heart disease or high blood pressure, talk with your doctor and fitness expert about interval training. Interval training does put a significant strain on your cardiovascular system an can cause serious conditions in those with heart problems.

How interval training works
Interval training requires your body to recruits new muscle fibers. These new muscle fibers enhance your body’s ability to metabolize carbohydrates and fat stores.  Higher intensity training also stimulates mitochondria. Mitochondria are where fuel is converted to energy, thus causing a faster fat burning reaction. Improved fat burning means you can perform longer before burning up your energy stores. 

Interval training also lowers your risk of developing metabolic syndrome—a combination of obesity, high cholesterol, insulin resistance, and elevated triglycerides. This occurs when at the sedentary extreme, blood glucose from carbohydrates and fat particles, known as triglycerides, remain stationary in the blood stream.

Interval training is much harder than steady state cardio. However the pay off is huge. You burn more fat in less time, all while boosting your metabolism.

START BURNING FAT LIKE AN ATHLETE TODAY!