Interval training workouts involve performing a series of exercises at a high intensity for a short period of time with a short rest between exercises. Many athletes who plays sports that require short periods of work with frequent rests, such as boxing, football and basketball, use this method to improve their performance. Recreational athletes and nonathletes often use interval training to challenge their physical and mental being or lose excess body fat.
Benefits
Interval training improves muscular stamina and endurance and reduces the amount of time you need to rest as your body adapts over weeks of training. This allows you to repeat powerful and high-intensity exercises with less likelihood of getting exhausted. Interval training also saves you time in your workout, helping your burn more calories than doing traditional cardio, such as running and cycling, and increases muscle mass, says Coach Robert dos Remedio, author of "Cardio Strength Training."
EPOC
Interval training increases your metabolism to the point where your body continues to burn calories -- mostly derived from fat -- for several hours after exercise. This state, known as excess post-oxygen consumption, or EPOC, involves your body using fat as the main source of fuel to cool the body down, replenish nutrients to your cells and repair damaged tissues, Remedios says. During EPOC, your body can burn from 200 to 500 additional calories after exercise, depending on your gender, age, fitness level and workout intensity. You even can experience this effect during exercise when you pant or feel a rush of heat after performing a set of a high-intensity exercise.
Sample Workout
For a typical interval training workout, choose four to six exercises that train different movement patterns, such as pushing, swinging, lifting or squatting. For example, perform a set of dumbbell squats for 30 seconds followed by a 30-second rest period. Then, perform a set of pushups or pullups for 30 seconds followed by another 30-second rest period. Repeat this pattern until you have completed all the exercises. Rest for no more than two minutes and perform two more rounds of interval training. Use kettlebells, body weight, suspension cables, a cable machine, medicine balls and a jump rope for interval training.
Warning
Because of the high-intensity nature of interval training, this method may not be suitable for those who are new to exercise, have respiratory or cardiovascular problems, have musculoskeletal pain or exhibit movement dysfunctions that increase the likelihood of getting injured. Consult and work with a qualified exercise professional who can assess your health to determine if you are qualified to perform this high-intensity training.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Cardio Strength Training"; Robert dos Remedios; 2009
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