Traditionally used by athletes, interval training is now encouraged by fitness experts because it burns more fat and increases fitness more quickly than sustained moderate activity that was previously recommended. Interval training involves alternating between intense and lighter activity, such as running at sprint speed for a minute and then jogging for a minute. While interval training provides for a better workout in shorter time, it's not for everyone. It may not be safe for beginning exercisers or people with a history of cardiovascular, pulmonary or joint problems. As a result, everyone regardless of health or physical activity should see a doctor before engaging in running-based interval training.
Step 1
Determine your target heart range. Just like you switch gears in a car based on speed, so does your body by working out aerobically or anaerobically. Aerobic activity heart rate should be at 65 to 85 percent of your maximum heart rate, which is 220 minus your age. Aerobic activity is work, but is sustainable over a period of time such as jogging for three miles. Anaerobic activity is working out at the highest intensity, which can only be done for short bursts such as sprints. It burns more calories than aerobic activity, but because it can't be done for very long, it doesn't give you the total burn you want in order to get rid of belly fat. Combining both gives you intervals of high and medium calorie burn over a period of time. Knowing your aerobic target heart rate will ensure that you're giving your body the recovery it needs from the high intensity burst.
Step 2
Obtain the right clothing. Running is a high impact sport that puts stress on the hips, knees and shins. This impact increases during the high intensity phase of the workout. Buy quality running shoes that fit well. Ideally you should visit a store specializing in running gear to get the best shoe for your running goals and feet. Wear light weight clothing that moves and breathes. The clothing should be light or bright colored if you plan to run on roads, so that you can be seen by passing cars. Dress appropriately for the weather if running outside.
Step 3
Design your interval routine. A great aspect to interval training is that there are many different combinations you can put together. Treadmills make interval running easy because the intervals can be programmed. You can set your intervals to two speeds 30 seconds to a minute apart such as 5.5 and 7.5 (use speeds that fit your running level). Or you can pyramid your intervals. Start at a low speed such as 5.5 for one minute then run at 6 for the next minute. Drop back down to 5.5 for a minute then speed up to 7 for a minute, before dropping back to 5.5. Do this sequence until you reach 8 and then work your way back down alternating the fast speeds with the lowest. Speed isn't the only interval option. You can run at a steady speed, but use hills for the intervals. Further, can you create interval sets. For example, you can do a pyramid run for 10 minutes, then walk or lift weights and then come back and do another 10 minute set. You can replicate these types of intervals outside although it can be harder to control the slope of the road. For outdoor running, get a watch that has a heart rate monitor or learn to recognize when you're working out aerobically and anaerobically.
Tips and Warnings
- Exercise is an important part of burning belly fat, but weight training burns fat as well. Muscle burns calories even when you're not working out, so include at least two days of weight training into your workout schedule. This will also build muscles to help support the joints that take a beating when running.
- Pay attention to how you feel particularly during the intense part of your interval runs. While you should be working hard, you shouldn't feel light-headed or have pain. These are signs that you should stop and consult with a doctor. Don't do running interval training everyday. While interval training offers a lot of fat burn for the buck, it also carries with it increased risk of overuse injury.
References
- Science Daily: ScienceDaily: Your source for the latest research news and science breakthroughs -- updated daily Science News Share Blog Cite Print Bookmark Email Interval Training Burns More Fat, Increases Fitness, Study Finds
- Mayo Clinic: Interval Training: Can It Boost Your Calorie-Burning Power?
- American Heart Association: Target Heart Rate
- Doctor's Senior Exercise: Aerobic versus Anaerobic
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