Work out in less time with better results for fat loss, improved muscle tone and a faster metabolism than you would with traditional endurance training. Weight loss results from a balance between diet and exercise within a healthy lifestyle. The fastest way to produce this balance may or may not be through cardio interval training.
Interval training, sometimes referred to as HIIT or high intensity interval training, is exercising at high exertion levels, alternated with periods of exercising at a lower intensity level. Lower intensity periods are used for active recovery from your more intense bouts. The proper ratio is one minute of hard work to two or three minutes of lighter recovery, according to ACE-certified trainer Pete McCall. This method of exercise may be applied to any type of cardiovascular training that you choose, but it is most commonly associated with running, cycling and cardio equipment, such as the elliptical.
Benefits
Studies by a Guelph University researcher have indicated that cardiovascular interval training provides greater fat loss in less time than than constant, moderate activity. The study showed that fitness improvements are probable regardless of your initial fitness level, and this method of exercise is beneficial even when your higher intensity levels only reach a moderate degree of exertion. Interval training resulted in 36 percent more fat loss and a 13 percent increase in cardiovascular fitness in the Guelph University study.
Weight Loss
Interval training during the university's study did not result in significant weight loss. Jason Talanian, leader the study, suggested that weight loss may not be immediate but that an increased fitness level puts your body in a better position to lose weight eventually. Aerobic exercise elevates your metabolism to burn calories during your workout and after, so add interval training to your regular exercise routine two or three times per week and follow a balanced, low-fat diet to reach your weight-loss goals.
How to Start
Begin exercising with 15 to 30 minutes of moderate aerobic activity, three or four times a week. According to the American Council on Exercise, you need to build up your time and intensity slowly, allowing your body to adjust before add intervals to your workouts. The elliptical is a low-impact, adjustable cardio machine, popular for beginners. Exercise at a level 7, on a scale of 1 to 10 for a few minutes to warm up, then increase to level 8 for one minute, followed by level 5 or 6 for a couple of minutes. Alternate between high and low intervals until you have completed your workout, then stay around a level 5 or 6 for a few minutes to cool down. End with stretches.
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