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Interval training for weight loss: how to get leaner and faster

Interval training for weight loss has, in recent years, completely replaced the old long, slow aerobic cardio as the training method of choice. Why is this method preferred over others? How can you start using it today to see rapid weight loss? Is there still a place for old school aerobic training? In this article I will answer these questions and even give you a sample interval training program. Sorry friends, but very soon you will have no excuse! you just have to start losing weight today.

What is interval training?
First things first, interval training simply means varying the intensity of your exertion throughout your cardio session. In other words, instead of getting on a treadmill and running at 5 miles per hour for 30 minutes, I’d walk at an easy pace for a few minutes as a warm-up, before sprinting for a short period and then slowing down. . and recover again. This would constitute an interval. Therefore, an interval training session will be made up of numerous individual intervals. The amount of time spent running versus resting will vary depending on your goals and fitness level, and can be done on any piece of equipment.

Why is interval training so effective for fat loss?
Although there are a few theories as to why interval training is more effective for fat loss than regular cardio, the truth is that no one is 100% sure why it works so much better. The most widely accepted theory is that interval training causes a greater “afterburn” effect, raising your metabolic rate and causing you to burn additional calories for hours after you’ve finished your workout. On the other hand, with steady-state training, you’re just burning extra fat while you exercise. So which one sounds more efficient to you? Burn fat for just an hour or two a week while working out on a treadmill, or do a couple of 20-minute interval sessions and burn fat while you sleep?
This is why we believe that interval training for fat loss is so effective. But really, while it’s nice to know the “why” behind the method, all I really care about is whether or not it actually works.

So does it really work?
In one word; Yes! A 1994 study comparing interval training for 15 weeks to resistance training for 20 weeks concluded that the interval training group lost 9 times the amount of fat than the resistance training group. That’s 9 times the results in 5 weeks less than the other group, pretty spectacular. I would add to this that I have used interval training for weight loss with hundreds of clients over the years and my clients routinely lose up to 20lbs in their first month. Bottom line; interval training does the job!

Enough talk – Give me an example!
Ok, so here we go. These workouts can be done on any team. However, if you’re just starting out, I wouldn’t recommend the treadmill because of the amount of impact involved. The best options would be the stationary bike, the rower or the stepmill. Advanced learners can try jumping, running outside, or even hitting a heavy bag. In the sample workout we will use the stationary bike.

Four week interval training example for fat loss training:

Warm up: 5-8 minutes of cycling at an easy pace. You should have a light sweat at the end, but not be too out of breath.

Week 1: 1 minute at intensity 9 out of 10 (ie VERY HARD cycle!) followed by 2 minutes of easy cycling with a lower resistance. This is an interval. Do 6 intervals. Do this two to three times a week separated by at least one rest day.

Week 2: 1 minute at intensity 9 out of 10, followed by 1 minute and 50 seconds of easy cycling. Do 6 rounds, do two to three times a week separated by at least one rest day.

Week 3: 1 minute at intensity 9 out of 10 followed by 1 minute 40 seconds of easy cycling. Do 6 rounds, do three times a week separated by at least one rest day.

Week 4: 1 minute at intensity 9 out of 10 followed by 1 minute 40 seconds of easy cycling. Do 7 rounds, do three times a week separated by at least one rest day.

As you can see, the rest goes down progressively and the number of intervals increases. Try this for 4 weeks in conjunction with an effective metabolic weight training program for best results.

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