Burn more calories in less time with interval training!
January 29, 2018 - By Michael Patsatzis
You’d like to lose weight and start working out but there aren’t enough hours in a day? Interval training can be particularly beneficial! This type of workout burns more calories over a short period of time. In addition, the metabolism stays elevated for more than 24 hours, which allows the body to continue burning calories long after the workout session!
Interest in interval training has continued to gain popularity over the past several years. Simply surf the net where you will find no shortage of articles, training programs, videos and mobile apps on the subject and you will be convince!
What is the origin of interval training?
To find the origins of interval, fractionated, intermittant or repetition training we must go back over 70 years. It was developed in the late 1930s to train runners, namely a Swedish male runner and multiple world record breaker of the 1940s called Gunder Hägg (1918-2004). At the time, a German cardiologist, Dr. Herbert Reindell, observed that a training program that consisted of periods of intense exertion alternated with periods of rest, or of lighter exertion, significantly increased the effort capacity. It wasn’t long before this training method was being used by athletes and amateur athletes of all levels and, more recently, by the general population.
Duration and intensity?
Interval training consists of a moderate exercise session (between 40 and 50% of the maximum heart rate) followed by short bursts of high intensity exercise (between 80 and 95% of the maximum heart rate). The high intensity exercise can vary between 10 seconds to 5 minutes, depending on the duration of the training program and the individual’s fitness level. This method allows the individual to recover somewhat before performing the next equally intense exercise. Typically, a complete workout lasts between 20 to 60 minutes.
What are the advantages of interval training?
Along with the many benefits of weight loss, it will also improve the volume of oxygen consumed during intense exercise at maximum capacity (VO2 max). The higher the oxygen volume, the better the lungs are able to get oxygen into the blood stream and transported to the working muscles. Conclusion : The individual will have a greater cardiovascular endurance.
Also, studies show that interval training will improve:
- blood pressure;
- muscle mass (as opposed to continuous cardiovascular training);
- as well as aerobic and anaerobic endurance.
What kind of exercises?
Interval training comes in many forms. It can be performed as part of a personal training session to accelerate individual results. You can also find it in a supervised group training session. You will benefit from the motivation and competitive spirit of the group!
Interval training…is it for me?
This type of training is for everyone and is open to the general public, regardless of fitness level. The duration, the intensity level as well as the recovery time between exercises can vary greatly according to one’s capacity. Interval training can be stimulating, enjoyable and pleasurable because the exercises and programs can be adapted to the individual’s capacity and fitness level.
Attention, important note here to mention. Individuals who have had a long term sedentary lifestyle must prepare before tackling high intensity training. It is recommended that they begin with a cardiovascular training of moderate intensity.
Where do I go?
All Nautilus Plus fitness centers offers classes that incorporate interval training such as Bootcamp, Tabata and HIIT. The personal trainers and group exercise instructors have all been formally trained and have the expertise required to create a customized interval training program that will be performed in a safe and effective manner.
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- 7 Damaging Weight Loss Excuses
- Weight loss : A question of willpower?
Burn more calories in less time with interval training! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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