You want the maximum benefits from your workouts, right? Of course, who would not? What if there was a way that you can burn more fat, build muscle faster and do it in less time? It sounds so believable that a commercial jet fat pill, right? But unlike those ads, he renamed the research backing. What? It is interval training.
What is interval training? It is short bursts of high intensity exercise, which is followed by long periods of light exercise. How can it benefit you? There are four benefits to interval training:
1. It improves the body's ability to use oxygen. This results in burning more calories.
2. Can Exercise for less time but achieving higher profits
3. Increase the production of human growth hormone. This not only promotes the ability to burn fat, but also promotes muscle building
4.Post Exercise . Increase the burning of fat and calories, even at rest. The effects can last 24 hours
Dr. Mark Hyman, in his book says Ultra-Metabolism about interval training, "On the positive side, the intense exercise is effective and time effective to loss weight than regular aerobic exercise is. You have to do only two or three days a week and you can do for short periods of time. It has the same health benefits that regular aerobic exercise, perhaps more. This leads to a greater loss of fat. "
Dr. Hyman is not alone in touting the benefits of interval training; Other researchers have reached similar conclusions, too. A report published in Medicine and Science in Sports and Exercise studied a group of overweight women. The women were divided into two groups; a trained with high intensity interval group, involving two minutes of intense effort, alternating with three minutes to a lower level. The other group exercised at a steady pace.
Session lengths have been designed for every 300 calories burned per session group. The fitness level of the group has increased in the range of 13%; the other group showed no improvement. The research team observed, "... but the caloric expenditure during exercise is effective, exercise intensity can also help with weight loss due to a sharp increase in energy expenditure up 24 hours after exercise. "
University of Alabama researchers have also found that energy expenditure was greater than 24 hours with interval training; 160 calories.
In a study published in the American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, researchers at McMaster University in Canada recruited twenty men and women in good health, all with an average age of 23.
Participants of all bikes Rode stationery but a group exercise five days a week, doing 40 to 60 minutes of moderate intensity cycling, while the other group did five sets of fifty six 30-second sprints with 4.5 minute time Recovery between sets; total exercise time of about 15 to 25 minutes three times a week. After six weeks, the group doing interval training to improve the structure and function of arteries as much as more endurance exercises.
The Journal of Applied Physiology published a study by Jason Talanian, a doctoral student in the Department of Human Health and Nutritional Sciences. The study was conducted in eight subjects including moderately fit women in their 20s, borderline sedentary subjects and an active player. Riding bikes, they trained every day for two weeks.
They alternated 10 serial blasts in four minutes with intervals of two minutes of rest. After the interval training, they experienced an increase in used grease and aerobic capacity.
Canadian researchers from Laval University compared to interval training workout regular endurance. The resistance training group prepared by a longer period of time, and exercised by each period, had several working sessions and twice the calories burned during periods of individual exercise as the group interval.
However, the interval group reduced their body fat nine times more than the group of endurance. Because interval training increases your resting metabolic rate, the more calories burned at rest that the group did resistance training.
How can you begin with interval training? First, always check with your doctor before starting a new exercise program. Dr. Hyman provides training shows:
Beginner (for someone who can walk for 30 minutes to 3.5 mph)
1. Warm-up: 5 minutes walking 3.5 mph
2. Accelerate and walking 4 mph for 60 seconds
3. Slow down and walking 3 mph for 75 seconds
4. Repeat steps 2 and 3 more than fivefold
5. Finish with 5 minutes walking at a comfortable pace to cool down
Advanced Interval Training Program
1. Warm-up: 5 minutes of jogging or cycling as soon as possible percentage of your maximum effort
2. Run or cycle for 60 seconds at about 80-90 percent of your maximum effort. Your leg muscles are tired in about 1 minute.
3. Reduce speed to 50 percent of your maximum effort for 75 seconds (Be sure to slow down this pace
light)
4. Repeat steps 2 and 3 more than fivefold
5. Finish with five minutes to 30 percent of their maximum effort to cool
Provide training range a try and see if you get closer to your fitness goals.
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