Benefits of Interval Training & Why You Should Try It [Quick Guide]

Jeff Baldelli
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What is Interval Training?

Interval training is a high-intensity type of cardiovascular exercise that requires you to push yourself to the limit. Interval training is essentially a series of intense exercise intervals, whether you’re running, biking, or swimming.

What are the Benefits of Interval Training?

Interval training is one of the most effective and efficient methods of improving health and increasing fitness. It is excellent for burning fat, boosting metabolism and building lean muscle mass.

  • Interval training involves repeating short bursts of activity at very high intensities. The high intensity bursts are interspersed with periods of complete rest or lower intensity activity.
  • It can also be conducted without rest periods, meaning that the intervals can be performed one after the other.
  • 1. To Lose Weight Fast ‘
  • Interval training burns calories much faster than regular, steady exercising.
  • Interval running is more effective at burning calories than moderate jogging.
  • An interval routine can be 6 times as effective at burning calories as slow, steady exercise.
  • 2. Boosts Fitness Levels ‘
  • Interval training exercises can be done for shorter periods of time than regular exercising.
  • This is a plus for busy people who have a lot of other commitments.
  • In as little as 15mins, a session of interval training can equal 2 hours of steady exercise.

Short, yet Challenging Workouts

Interval training involves doing little bursts of high-speed and intense activity followed by rest. You don’t have to do all of your interval training at the same speed, though. It varies depending on your fitness level and the goals you’re trying to achieve. For example, some runners do quick bursts at a fast speed followed by a longer jog, while others go from a jog to a sprint.

The benefit of interval training is that you get all the benefits of a long workout in a shorter amount of time. Basically, if you were to do 10 minutes of jogging, you would be resting for 40 minutes waiting for the next 10 minutes to come. With interval training, you have all the benefits of working for longer periods of time, but with shorter intervals of rest.

For some of the more advanced interval training exercises you can try:

You can figure out how long your interval should be depending on your fitness level and goals. For example, if you start with a 5 minute warmup and a 3 minute training session, your recovery time for the training boost would be 2 minutes. Every 30 seconds is a 1/4 of the 5 minute recovery time.

If you determine that you have a 10 second recovery time, you should do a 1/2 minute interval. It’s all about making it as quick as possible without compromising the quality of the workout.

Better Endurance

Interval training will not only make you fitter and stronger, but it will also make your cardiovascular health and endurance levels a lot better. It is the best way to improve the efficiency of your heart.

And let’s be honest, who doesn’t want improved livable quality during their lifetime?

The Heart Rate Monitor Helps

Many heart rate monitors will display information that tells you how your normal, resting heart rate is, your current heart rate and your maximum heart rate. If you reach your maximum heart rate, the best thing you can do is to stop immediately.

A Good Warm-up and Cool-down Is Needed

If you are planning to do high intensity interval training regularly, then you need to warm up thoroughly. The warm-up of course would help prevent injuries and help you warm up your body before the intense workout.

As for the cool-down, this is where you slowly lower the intensity of your exercise, and your heart rate, to avoid dizziness and even fainting. When you finish your high intensity interval training, take a 5 minute walk. It would be wise to stretch your muscles, too.

By allowing your heart to experience higher levels of intensity, interval training is the most efficient way to improve your cardiovascular health as well as achieving strength at the same time.

Improved Cardiovascular Efficiency

Interval training involves alternating short periods of high intensity anaerobic exercise with periods of low to moderate intensity aerobic intervals. You go from all out or sprinting to low and steady then back again. This pattern of high-intensity followed by low to moderate intensity is repeated throughout the interval session.

During the high-intensity interval, the body’s systems that contribute to the cardiovascular system are being put under stress. In response, these systems work for a short period of time to meet that stress. In doing so, they are working more intensely than they normally would.

Weight Loss

Interval training is a very efficient form of cardio that can help you shed those extra pounds. Its efficiency is derived from the effect it has on the body.

There are two main hormones that influence weight loss – insulin and norepinephrine, also known as adrenaline. Interval training affects both of these and in a very positive way.

Interval training causes small spikes in your insulin levels. This is good because the insulin will send nutrients to the muscles. Aside from helping muscles build and repair, the extra nutrients will help to speed up the body’s metabolism. Not only that, but the higher metabolism will help you burn more calories long after training … which will lead to greater fat loss.

Interval training also increases your norepinephrine levels. This increases your body’s energy level, which stimulates its metabolism and allows more calories to be burnt.

Fast Twitch Muscle Fibers … Extra Boost

Interval training also ignites your fast twitch muscle fibers, which are responsible for sprinting and high-intensity lifts and lasts much longer than traditional cardio. Weight training exercises can help you build up your fast twitch muscle fibers.

Heart Rate & Energy

Great for Runners

While there are many forms of exercising, most people prefer walking, jogging, cycling, swimming, and a few other sports. There is always a debate about which of them is the best for a healthy life. While all of these forms of exercises are good for the body, there is one thing they have in common.

That is, they give you the benefit of having a longer life, keeping your body in a better shape and above all, keeping yourself healthy and fit.

But, for the workouts to make you healthier, you need to do a lot of them. The thing is, when you go on to do these exercises, you need to keep your body parts moving. And when they keep moving, you start to burn the fat stored up in the body. Along with it, you are also going to tone up your muscles, which will make your day-to-day activities easier.

However, while it is a tough call between all of the workouts, there is one workout that is known to give you increased fitness and quick results. This is the interval training.

This is very important and is the reason why you need to do it in your daily routine.

Greater Speed

Interval training enables the body to burn fat and calories at a much faster rate. In fact, the body can burn up to 9 calories per minute, which is equal to the amount of calories in a chocolate chip cookie.

Speed and aerobic capacity are both important for runners, cyclists, skiers, and other athletes who take part in endurance events. However, it’s not an easy task to increase speed by burning fat and calories. A simple jog will not burn enough fat and calories for that purpose.

On the other hand, interval training is one of the best ways to do this. The circuit includes about 4 to 6 repetitions. In each round a person needs to run for two minutes and walk for one. Every interval lasts for 30 minutes.

This speed interval training will result in a more efficient heart and lungs. But the benefits do not end with the physical change of the body “ when a person regularly exercises, their performance at the workplace improves.

An example of this is an employee who walks a circuit everyday during his lunch break. After some time he will become faster at his job and he will also find it much easier to do. This includes tasks like typing, utilizing the phone, and finishing paperwork. He finds himself capable of getting more work done and not feeling tired during the day or needing a nap after work.

Full Body Workout

Interval training is especially effective where fat loss is concerned because of the depth of the workout.

When you engage in Tabata, HIIT, or circuit work, you burn both carbs and fat for energy.

This means that calories are churned out throughout the time you exercise, and you burn a lot of fat in a short period.

In this sense, you get the best of both worlds: You’re able to train hard AND blast off a lot of calories.

You can also complete an intense interval session in less than 30 minutes. It’s an efficient way to get into great shape. It’s particularly useful for the busy individual who can’t spend hours in the gym.

It also makes circuit training a snap. If you have a busy schedule, you can fit a workout in nearly anywhere. All you need is a set of dumbbells or resistance bands. Simply pick your chosen exercise and do a Tabata set for a rest period.

Move from one exercise to the next for the length of your workout, and you’re done in no time.

No Equipment Necessary

If you have ever searched for ways to get a good workout with no equipment, you probably saw interval training. There is no need to spend a lot of money on equipment to get the most out of interval training. A simple stopwatch is all that you need.

If you know how to work out with interval training, you will be surprised how fit you can be without ever going to a gym.

Fun Workouts

Interval training is all about high-intensity training. As you can imagine, it requires quite a bit of extra energy and motivation. In order to keep you on track you will need to find ways to convince yourself to keep going.

Unlike standard training, which requires you to put in the same effort for the entire duration of your workout, interval training keeps your heart rate at a high level, requiring a lot of energy.

The first thing to keep in mind is that interval training will not give you the results you are looking for overnight.

You will need to push yourself and work very hard in order to achieve fast results. Take for example high-intensity interval training, this type of training will improve your VO2 Max by at least 10%. It will also improve your body’s ability to process fats and carbohydrates, significantly improving your health.

HIIT has also been proven to improve the effects of other types of workouts. HIIT will improve your success with a low-intensity training session by a whopping 96%!

Personalized Workouts

One study found that interval training can benefit everyone. This cardio training workout is considered to be simple and straightforward. Cardio is an exercise that relies on the use of oxygen in the process of converting fats into energy. It has a number of health benefits, including weight loss, better cholesterol, and more.

Interval training is mainly cardio training performed at a very high intensity. It can also be done at a moderate intensity. In this type of training, you perform a task as quickly as possible during the intense periods and at a slow speed during the low intensity periods.

Interval training has various health benefits. It helps your body in various ways. You can get to manage and reduce fat by using interval training.

How Long should You do Interval Training?

The length of your workout depends on your goals, your fitness level, and your training plan. In general, most fitness professionals recommend completing 2-3 intervals, each lasting no more than 3-5 minutes.

Interval training can be very hard work, both mentally and physically. If you decide to increase the duration of your intervals, make sure you initially reduce the intensity of your workout.

You should hit a level of fatigue at the end of each bout. If you do not, you’re not pushing yourself hard enough and should try spending less time on maintenance. Many fitness professionals recommend a target heart rate of 70%-85% for interval training.

If your goal is to develop strength and endurance, which is great for athletes, complete longer intervals. Your interval lengths will depend on your goals. For example, if your goal is to increase endurance, you may focus on shorter intervals of between 40-60 seconds. If you are working on strength or power, your intervals should be between 20-60 seconds.

You should ensure that you get at least a day of rest in between each bout. If you train every day, your body may not have enough time to recover, which can lead to injury or overtraining. Your body needs time to repair damaged muscle tissue and make adaptations.

Beginner

What is Interval Training?

Interval training is like cardio on steroids. It allows you to get the same great results from less time training, because it gets your body to kick in the fat burning mode faster than other types of cardio.

You may have heard of HIIT, which is High Intensity Interval Training. Both have been being popular for years and are beginning to be part of mainstream fitness in gyms and studios.

What is HIIT?

As mentioned above, it is high intensity intervals mixed with moderate intensity intervals. The high intensity means you are working out at a very intense level, so intense that you cannot perform the exercise for more than about a minute.

The speed and the incline should be high too, so high that you are having to stop to catch your breath. Then you recover for about a minute at a moderate level.

A HIIT workout that goes from high intensity, low intensity and then high intensity again is called a Tabata workout.

How does it work?

When you exercise really intensely, your body craves oxygen. When oxygen is lacking, your body needs to use glucose to fuel you. When there is a lack of oxygen, there is a backup called anaerobic glycolysis, where you break down glycogen to get your body to the proper level of glucose to sustain your exercise.

Intermediate

Interval training: Why is it so good, and how does it work?

Interval training is a form of exercise where you alternate different speed and intensity levels of your workout.

All you have to do is pick your exercise, such as running, bicycling or the elliptical and follow the guidelines below. You would pick one of those exercise, and one that you can work hard for 60 seconds, and then an exercise that you would perform at a very low intensity for 30 seconds, and you would do that for an extended period of time.

The more time you spend doing this type of high intensity then low intensity intervals, the bigger the benefits for your body.

Why should you do this?

The reason is that it offers a LOT of advantages in the body and mind.

You Will Burn 300% More Fat than You Would from Running at an Aerobic pace on a Treadmill

Strength training has so many benefits, especially as we age. It makes your body strong and your bones stronger, and if you do it at the right intensity it will keep you young and slim.

Resistance exercise training increases insulin sensitivity in muscle and glucose uptake rates in muscle, which both help with blood sugar regulation.

Muscle burns fat during exercise AND while resting.

Interval training will give you the most body composition changes, and it will keep you the leanest.

Advanced

Methods:

Interval Training is a high intensity workout which can boost your metabolism, strengthen your heart, help you burn fat and transform your body.

These 7 interval training methods will help you burn fat, boost your metabolism and remain healthy.

Interval training should be done 3-4 times a week to get the best results from it. The duration of workout depends on the intensity. However, most of it is shorter intervals. It is easily done at home with a stop watch and consists of repeated high intensity exercises with periods of rest in between. In order to get the most of the exercise one should push themselves to their limit. This means you should challenge yourself. Be sure to warm up before you start exercising. Interval training is one of the most effective ways of losing weight because it involves doing exercises in different intensity levels. Though the exercises vary, these intensity levels are applicable to all workouts irrespective of the exercises that you do. Interval training is an advance technique which helps you lose weight and maintain fitness quickly. It is an excellent method for both advanced and beginner level.

When you are squeezing in exercise, make sure to get in at least 150 minutes weekly of moderate intensity exercises. You should always be doing a minimum of 30 minutes on most days.