Are you one of those people who do various workouts for an hour or more every day, 7 days a week, but fail to see any real results? That’s because exercising at a steady rate doesn’t yield the same results as interval training does.
Interval training has been around for years, but it has recently gained a lot of attention as a way to increase fat loss. Read on to learn more about interval training, why it works, and the many ways you can seamlessly incorporate it into your every day exercise routine.
Interval Training Defined
High Intensity Interval Training, or HIIT, is a kind of training that involves doing quick, intense bursts of exercise and utilizing a shorter recovery period. By alternating your workout activity levels between bursts of intensity and moderate exercise, you can keep your heart rate at a higher level while simultaneously increasing your need for oxygen. An example of a basic interval routine could include moderate walking for 2 or 3 minutes followed by 30 to 60 seconds of jogging or running.
According to Healthline, “High-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise.Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time.”
Why Does It Work So Well?
Interval training is successful because you will burn more calories during the actual workout while increasing the overall amount of fat you burn for the rest of the day. The “afterburn effect” causes a post-exercise consumption of oxygen that increases more fat to be burned than a regular workout would allow.
Interval training also works because it only requires about half an hour per workout, works for every fitness level, and can be done practically anywhere!
Running & Interval Workouts
One really cool thing about interval training is that the difficulty level is totally up to you. Your interval training could include a simple routine of walking for 2 minutes and then running for 1 minute. Your overall workout would be about half an hour. A more difficult interval routine could include jogging slowly for 2 minutes and then running for 4 minutes. You could complete this 5 times in half an hour. There are tons of other ways to set your preferred difficulty level, so get creative!
Using A Stationary Bike & Interval Workouts
Biking is another fun exercise method you can incorporate interval training into. Before starting a workout on a stationary bike, make sure the resistance level on the bike is high enough so that you don’t pick up speed too quickly and risk your legs spinning out of control during the harder part of the workout.
Begin your workout with a steady 5 minute warm-up at a moderate pace. Then do 30 seconds of intense pedaling followed by 30 seconds of easy pedaling. This should be repeated 4 or 5 times, then increase each rep to 1 minute of intensity followed by 1 minute of easy pedaling. This is another workout that may only take 30 minutes.
Swimming & Interval Workouts
Swimming is a great way to get an intense workout while exerting minimal strain on bones, joints, and tendons. It’s also another exercise method that allows for interval training. However, instead of timing your intense portions of the workout, it may be easier to divide swimming workouts into laps. For example, you could swim for 25 meters as quickly as possible, and then backstroke 25 meters at a slower, more leisurely pace.
Jumping Rope & Interval Workouts
Jumping rope isn’t just for grade school children. This is a great way to get your heart rate up! The easiest jump rope interval workout is to simply pick a number of reps. You could jump 100 times and then rest for 1 minute. Repeat this until you reach 1,000 jumps. You could also time yourself to get in as many jumps as possible in 30 seconds before resting for 60 seconds. Just 20-30 minutes would provide a fairly intense workout and help you lose more weight!
Contact Our Office To Learn More
There are so many different ways to stay active while incorporating high intensity interval training into your routine. You don’t have to be an olympic athlete to learn how this kind of training works, and it doesn’t take much to get used to. If you’d like to talk with a physical therapist at our office about interval training and how it can help you cut more fat, contact Functional Physical Therapy today!