The Best Exercise To Lose Weight
Interval Training has taken a while to reach the weight loss industry although this relatively intense training technique has been around for years. Previously known by the Swedish word ‘Fartlek’ (which translates as speedplay) interval training has now taken its rightful place as perhaps the best exercise to lose weight!
What is Interval Training? Modern interval training methods nowadays have evolved from simple short burst of very intense activity followed by periods of rest, into a highly developed step by step detailed training routines.
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Sports physiologists and trainers alike have come up with different interval training routines which are specially tailored, to cater to individual athletes particular needs and abilities. These training methods usually comprise of timed intervals that are able to recreate the athlete’s specific sport.
How Interval Training Works – Interval training trains both the aerobic and anaerobic systems. During the high intensity burst, the anaerobic system requires glycogen (energy) stored in the muscles, as a source of energy. The chemical process that takes place here without oxygen involved is known as anaerobic metabolism. The by product formed from this process is lactic acid, it is this which causes the familiar burning sensation that makes you feel like you want to stop. During the periods of intense activity, there is a huge buildup of lactic acid in the muscles, as a condition known as “oxygen debt” has occurred. When this happens the body automatically goes into recovery mode, and this forces the heart and lungs to work harder to increase oxygen intake.
The Benefits of Interval Training - The stress of interval training forces the body to build new capillaries which will allow the body to absorb and transfer more oxygen at a time in to the blood stream and at a faster rate, thus helping to build up resistance against lactic acid buildup. This process strengthens the heart and can improve athletic performance that involves the cardiovascular system whilst also being a really fast way of burning up calories which is why it is the best exercise to lose weight.
Another added benefit of interval training is that it prevents injuries that are commonly related to repetitive endurance training. Why is this so? Well now you can get the same improvements in fitness by doing short interval training sessions of say 20 minutes rather than doing long continuous training sessions of say one hour which may cause repetitive strain injuries in the future, yet another reason why it is the best exercise to lose weight. The American College Of Sports Medicine also found in a recent study that more calories are burned in shorter, high intensity exercises, compared to longer low intensity exercises.
One does not have to be a serious professional athlete or some sports science nut in order to use the benefits of interval training. The basic interval training routines of short/fast burst training are extremely useful for us. Basing the training program on your specific needs, all one has to do is observe how your muscles react to such trainings, and then vary the intensity accordingly to benefit from perhaps the best exercise to lose weight.
A Sample Interval Training Session On A Treadmill – Advanced Fitness Level
3 minutes warm-up at 9km/hour on a 2% incline (a light jog)
2 minutes fast pace at 15km/hour on a 6% incline (very intense)
1 minute slow pace at 9km/hour on a 2% incline (a light jog)
2 minutes fast pace at 15km/hour on a 6% incline (very intense)
Repeat this pattern for as long as you can (obviously minus the warm-up) and then follow it with a light jog to cool down.
Interval Training Safety Tips
- Assess current conditioning and set training goals that are within your ability
- Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
- Keep a steady, but challenging pace throughout the interval
- Build the number of repetitions over time
- Bring your heart rate down to 100-110 bpm during the rest interval
- To improve, increase intensity or duration, but not both at the same time
- You can also use circuit training as a form of interval training
- Make any changes slowly over a period of time
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