Interval workouts for weight loss alternate very intense bouts of exercise with a recovery period, or a less intense bout. The "Strength and Conditioning Journal" reports high-intensity interval training, or HIIT, burns a larger amount of calories and uses stored body fat more than long, moderate aerobic sessions. The American College of Sports Medicine encourages you to do 20 minutes of vigorously intense cardio three days a week to reduce your risks of chronic disease.
Features
Effective interval training uses specific work and recovery periods. The National Strength and Conditioning Association recommends using ratios of 1-to-3 through 1-to-5 for work periods lasting 15 seconds to 30 seconds, and ratios of 1-to-3 or 1-to-4 for work periods lasting one minute to three minutes. For instance, when you sprint "all out" for 30 seconds, you need to walk or slowly jog for 90 seconds to 2 1/2 minutes.
Effects
High-intensity interval training burns more total calories for several reasons. It increases the number of enzymes in your body responsible for breaking down stored body fat so your cells can use it for energy. This type of training also increases the amount of growth hormone in you. Growth hormone slows down the use of carbohydrates and increases the use of stored body fat to fuel your exercise. Finally, you need more oxygen and energy after a bout of HIIT to return your body to a resting state compared to a long, moderate aerobic training bout.
Benefits
High-intensity interval training reduces the amount of time you need to spend doing your aerobic workout. A high-intensity interval treadmill session for 20 minutes burns more total calories compared with a 60-minute slow and steady run.
Types
Turn any form of aerobic activity into a HIIT session as long as you alternate between very hard work periods and easy recovery periods. For example, on a stationary cycle or elliptical, you can pedal against a moderate resistance quickly for 20 seconds, then pedal slowly against an easier resistance for one minute. Or, you may jump rope very fast for one minute, then walk on a treadmill for one minute.
Considerations
Interval training places quite a strain on your body, especially your muscles, bones and joints. It is very important to complete a warm-up by doing an easy form of your activity for 10 minutes followed by a five-minute to 10-minute stretch. A warm-up prepares your body for the more strenuous activity by increasing blood flow to your working muscles. An increase in blood flow raises your body temperature so your muscles and joints are more flexible.
References
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; April 2010
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- "Exercise Physiology, Energy, Nutrition &Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
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