High Intensity Interval Training
Interval training works both the aerobic and anaerobic system. It combines a short high intensity bout of exercise, followed by a less intense slower recovery phase, repeated several times during an exercise session.
Due to the incredibly high intensity of this type of exercise which is extremely demanding on your heart, lungs and muscles it is important to note that it is not for everyone. You should have a solid base of overall aerobic fitness and consult your doctor or physician before you embark on this type of fitness programme.
A good starter programme of interval training would begin with a 5 minute warm up, followed by a 60 second vigorous intense sprint, then by a 120 second recovery walk. Repeat for 6 to 8 rounds then finish with a 5 minute cool down.
One of the best interval programs on the market in my view is Dr Al Sears’ P.A.C.E Express (Progressively Accelerating Cardio-Pulmonary Exertion). You can Get Fit in Just 12 Minutes a Day and say hello to the super sexy body you’ve always wanted! Click Here to Learn More About PACE Express
What does Dr Al Sears MD say about long periods of aerobic training such as a 50 minute jog around the park for example?
“When you exercise for long periods at a low to medium intensity, you train your heart and lungs to get smaller in order to conserve energy and increase efficiency at low intensity.” It’s specific adaptation to imposed demand. You’re not prepared for greater stress. Your heart, lungs, blood vessels, and muscles give up maximum output while preparing for long, slow exercise.
“During long-duration exercise, your heart is under constant stress with no time to rest and recover. If it goes on for long enough, your heart is traumatized and your body reacts by triggering a wave of inflammation.”
It appears less is more when it comes to interval training and read on to find out why interval is in, when it comes to getting fit!
What constitutes a vigorous or intense bout?
Obviously this will vary from person to person depending on your level of fitness and other factors such as health condition, age, etc. But an optimal post-exercise burn will occur when exercise is performed at 70-85% of your maximum heart rate. And the longer the bout of exercise the more potent its effect resulting in more calories being burned during rest.
- During a high intensity workout the respiratory system, cardio vascular system and nervous system is stimulated and the body requires more and more energy. Consequently more fat and carbohydrates are burned during this type of high energy demand.
- Interval training leads to many psychological changes including the increase of cardio vascular efficiency thus improving your aerobic capacity.
- The best thing about interval training is the excess post-exercise oxygen consumption (EPOC). After intensive exercise the body needs extra calories to repair muscle, replace energy and restore normal heart rate. The longer and more intense the exercise, the more oxygen the body consumes afterwards. Your body will keep burning calories during this repair cycle which can take several hours. Research has shown that metabolic rate is higher for several hours following intensity training compared to steady state exercise.
- The body has become more efficient at burning lactose acid during high intensity training. As a result your body becomes more lactose tolerant and you are able to train at a higher intensity for longer periods of time before fatigue and pain set in. Performance is improved along with greater speed and endurance.
- Interval training burns more fat and calories. During a 30 minute steady pace run on an Elliptical machine you would expect to burn approximately 292 calories. However after a 30 minute high intensity workout you can look forward to a burn of roughly 584 calories.
- Here’s another one of my favourites! Interval training reduces the risk of over training or burn out. You can easily create an effective high intensity programme lasting between 20 or 30 minutes as little as 3 to 4 times a week. Less gym time and more fun time! It also gives you greater preservation of your ligaments and limbs!
With Dr Sears’ P.A.C.E. Express you can spend even less time than that!
Yes, you can Get Fit in Just 12 Minutes a Day!
Kiss goodbye to cardio and say hi to high speed fat loss with this amazing training program with some great bonuses thrown in.
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- Lose weight not muscle. Steady rate cardio is a sure way to lose muscle mass along with fat. However a combination of HIIT and weight training will allow you to preserve your hard earned muscle while ensuring most of your weight loss comes from fat stores.
- HIIT stimulates the production of Human Growth Hormone (HGH) by up to a staggering 450 per cent during the 24 hours after your workout. HGH is responsible for increased caloric burn and actually slows down the ageing process. So not only will you feel great, you’ll look great too!
- During HIIT there is an increase use of your body’s glycogen stores (muscle stored carbohydrates). This is good news because your body will conserve carbohydrates following exercise and thus use fat as an energy source for the body’s energy requirements. The more glycogen used during exercise the more fat you will burn following exercise.
- In addition to this long list of reasons why HIIT is BEST for your training programme, did I mention you can do it anywhere, it’s not boring, like an uneventful 60 minute run on a treadmill, yawn yawn!. And you can spruce it up and add your own variety.
One thing that’s sure to get you into shape is P.A.C.E. Click Here to Learn More About PACE Express
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