Interval Training: Burn Fat For Weight Loss
I incorporate interval training into my weekly routine. The days I do this varies week to week but on average I do it three times weekly. Interval trainings is nothing new to me it’s been a part of my exercise routine since I started actively going to the gym at the age of eighteen.
What is Interval Training?
With interval training you alternate between high intensity exercises and low intensity exercises.
How It’s Done
Warm up for ten minutes before you begin.
Example
If you were on the treadmill move to a high intensity training (jogging or running.) The intensity will vary depending on your level of physical fitness. During your high intensity workouts, you are using more oxygen than your body has available (anaerobic exercise.)
During my high intensity trainings I run full speed, at the highest incline, for one - two minutes (My fitness level is advanced pick a pace you are comfortable with) by that time my muscles will start to fatigue and I will begin to feel the burn as lactic acid starts building up in my muscles. I start to run out of breath. This is a sure sign that I won’t be able to continue at this pace for too much longer. Once your muscles wear out slow down to a more comfortable, low intensity, pace. I usually jog.
You would continue to alternate between the high intensity & low intensity training at the level you are comfortable with. I usually do it thirty minutes for about forty-five minutes. I mainly do this type of training with free weights/nautilus equipment. The beauty of interval training is you receive an intense workout in a fraction of the time that it would take to do a normal workout.
Benefits Of Interval Training
Interval training helps boost your metabolism. It’s an anaerobic exercise (short-term high intensity activity.) You burn more calories from fat and carbohydrates when you incorporate interval training into your exercise routine. Guess what? You also keep burning the calories for hours after the exercise is over. This will boost your metabolism.
With aerobic exercise, you stop burning calories when the exercise has ended. For those who are looking to lose weight interval training has proven to be effective in weight loss.
Since weight loss is not an issue for myself. I include enough high calorie vegan whole foods (close to the original source as possible) into my daily routine. I don’t want to lose weight. My body fat is at 12% at the moment. I’m not trying to come down any lower. A few examples of what I incorporate into my weekly intake are high calorie, nutrient dense fruit smoothies, avocados, nut & seed cheeses, etc.,
Caution
If you are new to exercise, you should check with your health care provider before doing any type of fitness routine.
What’s On My Fitness Menu Today
Interval Training
- Cross Training
- Free Weights
- Nautilus Training - Leg Workout
[tags]exercise, interval training, anaerobic exercise, weight loss[/tags]
on December 14th, 2007 at 8:25 am
I really like what you’re doing here with the daily updates on weight training and vegan nutrition. Keep it up, this is book material.
Again with the road cycling…I remember intervals on the bike. We would ride easy for 5 minutes and then sprint as hard as possible for about 1. Do this over 10-20 miles and you are ready to sell your soul. I think it’s something many people overlook when training. The benefits are tremendous.
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on December 14th, 2007 at 8:38 am
Pete,
Cycling (the way you do it) will whip you into (or keep you in) shape.
I definitely agree! I see a lot of people doing “lazy workouts” in the gym. This is months after they have been there. They don’t lose weight.
During the warmer months, I incorporate interval training with my running and inline skating. I haven’t been biking in a long time, but I do miss it. When you exercise at a leisurely pace you are doing “something” but people would see a noticeable difference if they would incorporate some type of interval training into their lifestyle.
When a person usually approaches me complaining about not being able to lose weight. I look at their workout and their eating habits, and possible meds which can pack on weight. Usually the culprit is workout out incorrectly and incorporating poor diet choices into their daily routine. Their intake is usually high on breads, pastas, rice, cereal (all high on the glycemic index) which can pack on the fat especially if you lead a sedentary lifestyle.
Thanks, as I mentioned earlier I decided to write more about nutrition, fitness, and veganism on here. Its part of my daily lifestyle so why am I not sharing it with my readers? I’m definitely not ashamed. ;-)
on December 14th, 2007 at 11:08 am
I LOVE INTERVAL TRAINING! :smile:
on December 14th, 2007 at 1:56 pm
Well, Ms. Opal - you certainly are already in great shape so your stamina far surpasses mine. But I realize that and will not hold myself to an unrealistic goal. But I do enjoy seeing your posts here also as it keeps me inspired. For the last 4-5 days I’ve begun doing situps first thing in the morning to get my blood pumping and moving before I even leave the bed. It is one new thing I’m going to try and continue doing as I keep adding little exercises to my day. I also have a mini trampoline that I am going to be jogging on while watching movies - this way I will be more efficient in watching and returning my movies to NetFlix, and keep myself moving a little better, burning some calories and keeping the muscles in shape. I’ll be working up to doing more at the gym as time goes on but hey - I’m starting so that is good. ;)
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on December 15th, 2007 at 3:18 am
You are absolutely right… interval training boost our metabolism.
Well stair climber expends extra calories while strengthening our thighs, hamstrings, calf muscles and hip flexors.
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on December 15th, 2007 at 11:33 am
I started to work in some interval training in my walking. I walk a couple of laps then run until I can’t, walk another lap, then run until I can’t, and so on. I can really feel it too. I never have been a runner, so any running is going to push me, whereas I have always walked really fast. :-)
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on December 17th, 2007 at 6:09 am
Great and very useful article! Thanks for sharing. By the way - very good blog, lots of content. Really impressive :)
on December 28th, 2007 at 1:01 am
Hello, This is Mary
I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven’t had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn’t sell them anymore. He told me to look on the internet. It’s disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.
I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don’t want
just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.
Could anybody here recommend someone in New Brunswick?
Thanks, Mary
on January 12th, 2008 at 7:51 pm
Have been doing interval training for a while now, and I must say I really think its the best. Im burning more fat then ever before, and it has helped me become motivated in continuing working out. Great article!
on January 14th, 2008 at 6:26 pm
My running device has the Interval training option. It’s so cool, you get the diagram at the start of the exercise. Every minute the pace and the incline changes.
I prefer this type of training because it is more dynamic and it isn’t boring. It also brings me to my higher limits! ;)
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on January 20th, 2008 at 1:48 am
Yes, interval training does work. Combine interval training with natural diet pills, and you will lose around 10 pounds in the first month :grin:
on January 21st, 2008 at 8:42 pm
Another benefit of interval training is that it is a great “change of pace” from the traditional, often boring cardio workout.
I find that long, low intense bouts of cardio become very tiresome over time. Adding a high intense interval session in every now and then is a great way to spruce a workout up!
on January 30th, 2008 at 4:04 am
Interval training is so awesome. You get the same results as with a boring cardio in much less time. I ride my stationary bike in the winter, starting with four intervals and working my way up to ten. However, warming up is so important on this one to not get hurt.
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on April 14th, 2008 at 2:09 pm
This is basically all about shocking your body for weight loss. Thats exactly what im talking about in my Fat Loss 4 Idiots Review that I did on that program.
If you shock your body with something new it can make you lose more weight, much like weight lifting does for your muscles :)
on April 24th, 2008 at 4:49 am
I will certainly try this method. It seems that it will be quite effective in fat loss.
on June 19th, 2008 at 3:15 pm
Interval training is absolutely essential to burn off fat and keep it off. You have to rev up your metabolism. The biggest benefit is that a person with a high metabolism can burn more calories walking to the mailbox than a person with a low metabolism can in ten minutes of jogging.
on July 12th, 2008 at 9:37 am
Question–what are protein balanced diets for vegetarians? i read above and elsewhere that food high in carbs has to be avoided. pasta, bread, cereals etc. i dont just eat these they’re usually there with veggies or lentils but the veggies are easier to cook than lentils. so im concerned about protein. and there is such a thing as too much soy for other health reasons. any suggestions on a non fat protein food for vegetarians?
thanks
padma
on July 19th, 2008 at 5:00 am
The idea is good - eat well do exercise and don’t worry about weight. Lot of people instead of doing exercise, they take less calorie, nutrient food. Instead they go for Tummy Tuck Surgeries, Abdominoplasty, Buttocks Augmentation etc., for looking slim. Thanks for the Article.