Interval Training 101: The Fat Burnin' Basics.

Subtitle : We’re hitting Interval Training 101. Please to indulge me as I yammer at you about something in which I entirely believe.

Short version? I love the interval training.  Please to, if you’re not already, incorporate it into your cardio routine.

What is interval training?

Interval Training has been used by athletes  for ages (Hi Lance Armstrong!) and recently the rest of us discovered the myriad health benefits gained from this type of a workout, too.

Interval Training is when you alternate bursts of vigorous exercise (fast walk or jog) with intervals of light activity (regular walking or, for woggers, powerwalking).

Yes, you can use this with many forms of movement (Hello MizFit on her stationary bike!), but it’s most typically used alternating walking & jogging.

Think about the last time you took a long walk. 

Perhaps you started at a swift pace, were forced to slow to catch your breath, & resumed your initial speed after you felt recovered?

That’s interval training: bursts of jogging/fast walking used to rev the intensity of your workout.

It’s during these bursts your fitness level increases & you burn more calories/fat all while decreasing the time you spend working out (Hello happier MizFit!).

However, I can’t let it go at that. (*cue collective groan*)

What's happening inside our bodies when we exercise?

We possess two forms of energy producing systems: aerobic and anaerobic.

Aerobic, meaning with oxygen, is any type of exercise where oxygen is metabolized to produce energy.

Your body’s aerobic system gets energy from oxygen and, in turn, oxygen converts carbohydrates into energy.

Confused? Just keep in mind that aerobic energy is what allows you to run, walk, bike, swim or do anything in a sustained effort.

Anaerobic means without oxygen.

This system takes its energy from carbohydrate stores in our muscles and makes your body capable of brief, fast bursts of energy without the use of oxygen.

It’s what we use when we’re exercising in spurts as in lifting weights or running across a busy street.

All exercise routines should have both aerobic and anaerobic activities and interval training is ideal because it hits both of these systems in one workout (*cue confetti*).

How does interval training work?

The 2 two systems can work together when you interval train because they complement each other.

When you exercise rigorously muscles produce a waste product called lactic acid.

It’s the buildup of this acid which can cause muscle aches after intense training sessions.  Interval Training and its rest periods reduces lactic acid accumulation.

The outcome is your muscles feel better both during and after your workout.

Benefits of interval training.

1.      It speeds up your workout and is a great calorie/fat burner.

2.      The short bouts of pushing yourself and the “Can I do this interval for longer than I did last time?!” challenge makes the workout *feel* faster, too.

3.       Interval training increases your stamina. During each “intensity interval” your aerobic capacity is pushed to its limits and, over time, your limits increase as a result.

Ready to get started?

All you need to do is step outside!

Begin by walking at a brisk pace for one minute. Next, increase your speed to a slow jog for a minute and repeat this alternating routine for a long as possible.

During your recovery period you should be able to speak easily (yet still be somewhat winded) & in your bursts of speed you should be capable of talking, not want to, and feel as though you can only maintain the pace for a brief period of time.

Is the above routine already too easy?
Take this same practice to a hillier, more challenging terrain and try moving up to alternating thirty seconds of jogging with thirty seconds of running.

Always remember the recovery times are merely a starting point. If you find one minute of walking after jogging isn’t enough time to recover—keep walking!

Listen to your body, extend either time period as needed, and be sure to rehydrate afterward with plenty of water!