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Interval Training
~ Best Weight Loss Plan ~
If you want to get faster and need the best weight loss plan, then interval training can help to increase your speed and burn more
fat in less time.
This type of training has the same potential as any weight-loss supplement you would find on the market.
When you hear that all you need to do to lose weight is to lower your calorie intake, you'll soon realize that this isn't completely true. When you decrease your calorie intake to a point where you burn off the extra calories, you WILL melt away extra fat, but you can ALSO damage your muscles. This isn't what you want!
Interval training is an exercise that consists of alternating short bursts of intense activity with what's called active recovery, which is usually a less-intense form of the main activity.
So basically you're alternating between a burst of a high intensity activity to a low intensity activity.
During an intense workout, your muscles will produce waste products that can contribute to your muscles getting sore.
Having too much of the waste product buildup can make exercise exhausting and even painful. BUT if you alternate the bursts of intense exercise with less intense intervals, you'll help to reduce the buildup of waste products within your muscles. The result is a more comfortable workout without becoming too sore.
This type of training can improve your fitness, boost your metabolism and burn off that extra unwanted fat.
In order to accomplish these goals through interval training, you need to know what to do.
The body utilizes two energy-producing systems: the aerobic and the anaerobic.
During high intense activities, the anaerobic system draws energy stored in the muscles (glycogen) for short bursts of activity such as jumping, sprinting or lifting something heavy.
The anaerobic system does not require any oxygen and it doesn't supply enough energy even for the quickest activity.
For example, when you run up a flight of stairs, you know that burning sensation you get in your legs? That's a result of the anaerobic systems by-product called lactic acid.
During high intensity training, lactic acid builds up and your body needs more oxygen.
The aerobic system is in control of the recovery phase. During the recovery phase your heart and lungs work together to "pay back" this oxygen debt and it breaks down the lactic acid.
The aerobic system is the one that allows you to walk or run for a longer distance using oxygen to convert the stored carbohydrates into energy.
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Interval training is a favorite of many coaches due to its effectiveness in cardiovascular build-up and its ability to make runners more versatile.
If you exercise regularly, it helps to improve your aerobic (oxygen) capacity to exercise longer at different intensities. It also allows you to enjoy the benefits of anaerobic activities without having to experience muscle burning.
This method of training may be more effective at encouraging fat loss than just training at a regular intensity level for the same amount of time.
So, what else can it do for you?
 Burn More Calories - the harder you exercise, the more calories you'll burn, even if you increase the intensity for only a few minutes at a time.
Improve your Aerobic Capacity - as your fitness level improves, you'll be able to exercise for longer periods of time or you'll be able to increase the intensity which will help burn more fat.
Improve Performance - your body learns to adapt to this repetitive form of training. The body will start to build new capillaries, and improves taking in and delivering oxygen to the working muscles. The heart muscle gets stronger and the muscles develop a higher tolerance to the build-up of lactate. These changes result in improved performance especially with the cardiovascular system.
Helps Prevent Injuries - most repetitive activity is often associated with injuries. Interval training can help to prevent those injuries. It also allows you to increase the intensity of your workout without overtraining or burning-out.
Improve Recovery Time - recovery time is critical for activities that demand continuous stops and starts such as football, basketball, tennis, hockey, etc. You wouldn't be able to perform well if you ran all-out, but then needed two minutes to recover.
Overall, you'll improve your cardiovascular system and fitness level, helping you to go longer and farther. You won't burn-out so easily which makes daily activity a breeze.
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Make sure you warm up before starting any interval training.
Start off slow. For example, walk for two minutes then run for two minutes. In the end, longer intervals provide better results.
Over time, build the number of repetitions.
Throughout the interval, keep a steady, but challenging pace.
Try to bring your heart rate down to 100-110 bpm during the resting phase.
One at a time, increase the intensity or the duration, just not both at the same time. This will help you to improve your performance.
Beat boredom by using interval training to modify your current routine.
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Running the Stairs
Boot Camp Workouts
Jump Rope Routines
Plyometrics
Various Agility Drills
Tuck and Jumps
Shuttle Runs
30-Second Sprints
Speed Drills
Return from Interval Training to Cardiovascular Exercises
Return from Interval Training to Kick Into Fitness home page
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