Interval training has proven to be more effective at boosting cardiovascular health, improving power and strength, improving your metabolic rate, and enhancing the fat burning process than cardio machines.
What is Interval Training?
It is a combination of high and low-intensity exercises. You do cardiovascular exercises like swimming, cycling or running at the highest intensity you can handle. After that you change to a milder intensity, high again, and so on.It is also known as “metabolic burst” because when you are at the highest intensity you lose a lot of calories and your body releases a lot of energy. During the low-intensity period your body gets rid of the waste products from the muscles.
You are supposed to burn more fat than ever after a couple of weeks doing interval training.
How to do it?
Start by doing 5-10 minutes warm-up exercises. Then, rotate between high to low intensity exercise. This can be done with every cardiovascular exercise like running, swimming, biking, rowing, and so on.
The rest period for running can be fast walking, while for swimming and biking, slowing down the pace.
Each interlude is supposed to last from one to four minutes. The low-intensity period may be longer or shorter than your high-intensity period. It depends on your fitness level. You should do your best for the high-intensity period. It is a good sign if you are nearly out of breath.
You can try various exercises, to work various muscles. Take 5 to 10 minutes to cool down after the session.
How longshouldeach intervallast?
Exercising for half an hour should give the best results. It is for the best if you start with shorter amount of time and gradually increase it. However, you need to have a basic level of fitness, in order to do interval training because it can be demanding.
How many times todo it?
Since it is demanding, you should do it three days in a week.
Take a look at a weekly schedule:
Day 1: Resistance and strength training
Day 2: Interval training exercises
Day 3: Resistance andstrength training
Day 4: Interval training exercises
Day 5: Resistance and strength training
Day 6: Interval training exercises
Day 7: Rest
A word of advise
It is crucial not to bring your body to exhaustion. If this happens, it will start a stress response, and it can have grave consequences on your metabolism. Be careful to take normal breaths while exercising. Don’t forget to do the warm-up and cool-down exercises before and after the training respectively. Interval training is way better that usual cardiovascular training. Cardiovascular exercises take longer since endurance is their objective. Interval training will only take 30 minutes from your time, every other day, and you will have visible results after two or three weeks.
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