Is Interval Training Good For Weight Loss?

Rather than chaining yourself to the treadmill or exercise bike for 60 minutes every day, consider engaging in interval training to achieve your weight-loss goals. By constantly challenging your mind and body, interval training often allows for better results in shorter times. When done safely and correctly, interval training can greatly enhance your weight-loss efforts. Consult your doctor before beginning any new exercise regimen.

Identification

Interval training involves alternating brief episodes of high-intensity exercise with brief episodes of lower-intensity exercise. Each high-intensity phase should last one to four minutes and should be strenuous enough to make breathing difficult. Although the rest phases should also last one to four minutes, they should not last long enough to allow your heart rate to return to its resting rate. As with any exercise, it is important to adapt these timing guidelines to your own specific needs and limitations.

Workouts

The concept of interval training can be used for a wide variety of workouts. For example, if you normally walk 2 miles per day, add short bursts of jogging into your daily walk. In the pool, alternate several laps of gentle swimming with one or two laps of fast swimming. When you're on the exercise bike, alternate three-minute sessions of gentle cycling with one-minute sessions of intense cycling at an increased resistance or incline.

Anatomical Benefits

Interval training actually allows your body to reap the benefits of exercise for several hours after your workout ends. The short bursts of high-intensity exercise used in interval training encourage your body to modify muscle fibers, the Associated Press reports, making them stronger and more efficient. Since the exercise was so intense, your muscle fibers remain activated for several hours after your workout has finished. As a result, your metabolism remains elevated and your body is better able to burn fat.

Physical Benefits

Interval training can help you double your physical endurance, increase your strength and improve your speed, the Associated Press notes. As your body becomes comfortable with these brief episodes of high-intensity exercise, your cardiovascular system becomes stronger and more efficient. As a result, you will be able to exercise longer and harder. Since higher-intensity exercise allows you to burn more calories, interval training can also help you lose weight. And since you are constantly confusing your body by switching intensities, your body is better able to burn fat, rather than carbohydrates.

Mental Benefits

When it comes to losing weight, the mental benefits of your workout are just as important as the physical benefits. Once a workout becomes boring or mentally overwhelming, your motivation drops significantly. And if you don't have motivation, your weight-loss goals will be difficult to achieve. Interval training helps you avoid exercise boredom, the Mayo Clinic advises, and keeps your mind active throughout the workout. By switching your routine every few minutes, you never allow your body or mind to become bored. And after a few successful interval training sessions, you might even find that your confidence and self-esteem have improved, too.