Are you ready to give your training a boost? Wish you could burn more calories without spending more time at the gym? Consider aerobic interval training, sometimes called high-intensity interval training (HIIT). Once reserved for elite athletes, interval training has become a powerful tool for the average athlete.
What is interval training?
It’s not as complicated as you might think. Interval training simply involves alternating short periods (about 30 seconds) of intense activity with longer intervals (about 1-2 minutes) of less intense activity. For example, if your physical activity is walking and you are in good shape, you can add short periods of jogging to your regular walks. If you are less fit, you can alternate leisurely walking with periods of brisk walking. For example, if you are walking outdoors, you can walk faster between certain mailboxes, trees, or other landmarks.
What can interval training do for me?
Whether you’re new to exercise or you’ve been exercising for years, interval training can help make your workout routine more exciting. Consider the advantages:
You burn more calories
The more vigorously you train, the more calories you burn, even if you only increase the intensity for a few minutes.
You will save time
Many people don’t exercise because they say they don’t have time. Try 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity.
Interval training allows you to achieve an effective workout in less time than a standard cardiovascular workout. For example, you can complete a workout in 15-20 minutes or less instead of 40 minutes.
You will improve your aerobic capacity
As your cardiovascular capacity improves, you will be able to do longer or more intense exercises. Imagine completing your 60 minute walk in 45 minutes or the extra calories you’ll burn keeping up the pace for the 60 minutes.
Improving your cardiovascular fitness can also help reduce your risk of heart disease, high blood pressure, and diabetes.
You will avoid boredom
By increasing the intensity in small intervals, you can vary your exercise program. You don’t need any special equipment. You can perform intervals by walking, running, biking, or swimming. You can also train on an elliptical trainer, treadmill, or exercise bike. Interval training can also include bodyweight exercises like squats and lunges.
Are the principles of interval training the same for everyone?
Yes, but you can push interval training to multiple levels. If you just want to vary your exercise program, you can determine the length and speed of each high-intensity interval based on your mood for the day. After warming up for a few minutes, you can increase the intensity for 30 seconds and then return to your normal pace. End with a cool down. You decide the intensity, frequency and duration of your training.
If you’re looking to achieve a specific fitness goal, you can take a more scientific approach. A personal trainer or other expert can help you determine the intensity and duration of your intervals, which can include movements similar to those you use in your sport or activity. The trainer can program the intervals based on factors such as your target heart rate and the ability of your heart and lungs to deliver oxygen to your muscles (Maximum Oxygen Delivery).
Does interval training have any risks?
Interval training isn’t for everyone. If you have a chronic medical condition or haven’t exercised regularly, check with your doctor before trying any type of interval training. But it may be suitable for older, less active or overweight people. Studies suggest that interval training may be safe and beneficial even in people with heart disease and type 2 diabetes.
Also keep in mind the risk of overuse injury. If you rush into an intense workout before your body is ready, you risk injuring your muscles, tendons, or bones. Interval training doesn’t have to involve high impact exercises, ballistic movements or jumping, or heavy weights.
Start rather slowly. At first, try to do only one or two higher intensity intervals during each workout. If you think you’re doing too much, slow down. As your endurance improves, challenge yourself to vary the pace. You might be surprised by the results.
* The information and services available on pressesante.com do not in any way replace the consultation of competent health professionals. [HighProtein-Foods.com]