“When you walk, you won’t be held back; when you run, you won’t stumble.” – Proverbs 4:12
Happy New Year!
Today, we’re going to conclude our series on the 5 Steps To A New You In The New Year. Be sure to review Step 1 (Write down your goals and set deadlines), Step 2 (Surround yourself with a good support system), Step 3 (Follow proven nutritional guidelines) and Step 4 (Make resistance training your priority). Today, we’ll cover Step 5: Interval Training.
Step 5: Use Interval Training.
Research has shown that interval training burns nine times more fat in less time than aerobic training (aerobic training is steady-state cardio such as jogging, running, biking, elliptical, etc. for 30 minutes or more at moderate intensity in the “fat-burning zone”).
What is interval training? Interval training is simply alternating periods of work with periods of rest. An example would be a 30-second “hard” run or sprint followed by a 30- or 60-second “easy” walk. You would then repeat this type of interval training 4-6 times if you are a beginner and up to 13-20 times if you are advanced. The time needed for interval training is 20 minutes or less and it will result in greater fat loss and cardiovascular conditioning than aerobic training.
Jogging or running is very hard on the body and joints. A one-mile run is equal to approximately 1,500 repetitions (steps). Each repetition (step) produces the force of 2-4 times your bodyweight. For someone who is out of shape, coming back from an injury or looking for the best results, this is the worst thing they can do and will lead to injury and burn out. In addition, when performing aerobic training, your body becomes more efficient – meaning it burns fewer calories and uses less fat forcing you to go further or harder each time.
And unlike aerobic training, interval training also provides additional calorie burning for several hours after you are finished (similar to resistance training). Aerobic training also leads to muscle loss and a slower metabolism – two things we definitely don’t want. Interval training is muscle sparing and increases your metabolism.
When performing interval sprints, the distance covered is far less which means less there is less chance of overuse injuries to the ankles, knees and hips. In addition, as mentioned previously, short interval sprints burn more calories and fat while reducing the time required to train.
Interval training can also be performed using other methods as well. If you’re not at a level to perform interval sprints, you can use body weight circuits, complexes, kettlebell and bodyweight circuits, metabolic resistance training or cardio strength training. All of these methods are far less taxing on the body and joints while also giving you a variety of workouts to use so your body won’t adapt to them.
So stop running and going nowhere and start implementing interval training to help achieve your fat loss goals!
If you follow these five tips consistently, you’ll achieve your health and fitness goals for 2010. At Underground Fitness Revolution, we utilize training programs that include resistance training and a variety of interval training methods to assist with fat loss while increasing fitness levels and providing cardiovascular benefits.
Dedicated to your health and fitness,