Want to improve your fitness level, boost your metabolism, and burn fat without spending hours working for it? I know I sure do! With the busy world we live in people are spending less time working out but still expecting immediate results. So, is it possible to see better results without increasing the amount of time that we spend exercising? I’m typically a bit of a cynic with these things, but recent research seems to be saying that it may be possible!
According to researchers, high intensity interval training is able to help you accomplish the same results as traditional exercise but is far less time consuming. By spending anywhere from 20 to 40 minutes working out 3 times a week you can see an improvement in fitness, increase metabolism and burn fat!
Let me start by introducing you to interval training. Interval training is done by mixing high intensity bursts of exercise with moderate intensity recovery periods. It was once thought that interval training was only beneficial to athletes looking for improvements in their performance. The current research on interval training has shown to be beneficial for anyone that currently exercises and is still looking for an extra boost in weight loss/fat reduction.
So how do you know if interval training is right for you? If you can currently exercise (walk, bike, run, elliptical) at a moderate pace for a consistent thirty minutes three or more times per week, interval training may be something you want to start incorporating into your workout.
Interval training is great because it can be modified to any level. Beginners should start with more recovery time and less intense intervals. If you aren’t sure how hard to push it during an interval, make sure to work-out in the 7-10 range in terms of a 1-10 intensity scale. To give you a better idea, think of 1 as barely working, 5 as a light jog, and 10 as working as hard as you possibly can. Interval training is supposed to make you feel like you are pushing yourself but be aware that you are never pushing over the limit. This is very important to keep in mind for a safe workout!
Below is a sample interval training guide for beginners.
5 Minute: Warm Up
15 Seconds Hard (7-10) 60 Seconds Easy (3-5)
15 Seconds Hard (7-10) 60 Seconds Easy (3-5)
15 Seconds Hard (7-10) 60 Seconds Easy (3-5)
5-10 Minute: Cool Down
If you are considering interval training, make sure you modify a program to your fitness level. To test see if interval training is right for you, just add a couple quick burst intervals into your current program based on how your body is feeling. It is recommended to add interval training in 3 times a week and then do a regular low-moderate intensity work out the other days.
Let me know if you explore interval training at all and what your experiences are! Will you do it again and make it a part of your regular routine? If you have any questions with how to design your own program let me know and I would be more than willing to help!
And of course, as always, talk to your healthcare provider before starting a new exercise program.