Interval Training
How interval training works
Anaerobic means work without the presence of oxygen. When performing the high intensity portion of intervals, the anaerobic system of the body is using glycogen stores in the muscles as energy. When performing the low intensity portion of intervals, the aerobic system is stressed instead. The body compensates the lack of oxygen in the high intensity phase and uses stored carbohydrates as energy.
Interval training also burns fat as a result of high intensity exercise. Lactic acid, a compound that helps in burning fat, is produced when performing high intensity exercise. In addition, interval training burns a large amount of calories and depletes the glycogen stores in the body. When there is no glycogen for the body to use, fat is more likely to be burned in place.
Exercises to use
There are many exercises that you can use when performing interval training. Some of these are: sprinting, cycling, skipping, plyometrics and any other demanding exercise done for time.
The most common use of interval training is sprints. This is because most sports require the player to make short bursts of sprints. As such, this is the most popular and widely used method for fat loss. Although there are many other exercises to use in intervals, sprinting is by far one of the better exercises to use.
Demanding exercises such as squats, deadlifts and jumps can also be used in a timed fashion. Do as many repetitions as you can within the time limit and repeat. This will aid fat loss and give a conditioning effect as well.
How to do intervals
Intervals can be done with any time used as long as you alternate periods of high intensity exercise and low intensity exercise. That said, one of the most famous interval times used is 20 seconds high intensity and 10 second low intensity. This time frame has been made famous from tabata intervals.
Keep in mind that any time can be used to best suit your needs. A basketball player can sprint up and down the court and rest for 10-20 seconds before repeating the cycle. This is because a play must end within 24 seconds in basketball.
Interval training is an effective and efficient method for fat loss and conditioning. When in doubt on what to do for cardio, do intervals.
Published by Victor Roffel
I am a fitness and health enthusiast. I help people achieve their goals by means of the experience and knowledge I have aquired over the years. View profile
- Million Dollar Fat-Loss DietMillions of dollars are spent every year in the diet and fitness industry by consumers trying to lose weight. But little do they know, losing fat is actually very simple and shouldn't be costing them a lot of money.
A Simple Look at Creatine Phosphate and How it Works to Maintain High In...The fastest mechanism your body uses to regenerate ATP is through the creatine phosphate system. This system is primarily used during high intensity exercise such as sprints o...- Beta-Alanine and High Intensity Interval Training (HIIT) - a Match Made in Athleti...This article presents research on the efficacy of beta-alanine supplementation in conjunction with high intensity interval training (HIIT).
- Burn Fat & Gain Muscle Tip #1: High Intensity Interval Training (HIIT)This article explains what High Intensity Interval Training (HIIT) is, its benefits and drawbacks and how to do it properly.
- Understanding Interval TrainingA guide to help you understand exactly what Interval Training is, and how to use it to your benefit.
- HIIT (High Intensity Interval Training) and Fat Loss
- High Intensity Interval Training: Optimal Fat Loss
- Guide to High Intensity Interval Training Cardio Exercises
- High Intensity Interval Training
- High Intensity Interval Training: What Kind of Exercise is HIIT?
- How to Design, Plan, and Conduct Interval Training
- Review of Fat Loss and How Can I Do It?