What's an Interval?
So in my last blog I mentioned Interval Training to burn fat. Even though many of you know what it is, there are some people who still do not have a clue how to save time, get a great workout and still burn some fat . So here's a simple explanation..A work period and then a rest period. Now, depending on your fitness level, a quick walk for a minute and a slower walk for a minute or two, would be one interval. For a more advanced person, a 100meter sprint and a walk or jog back, would be an interval. There are many variations you could use, exercise bike, kettlebells, body weight exercises etc. It all depends on your knowledge and fitness level. It can get a bit more complicated but the idea is to work up to a pretty good heart pumping pace, hold it for anywhere from 15-60 seconds and then see if your heart rate can come back to a semi-resting state in under a minute or two. The work to rest ratio can change as you progress, and should, so your not always repeating the same exact thing for too long. Once the body adapts, it's time for change.
My interval program might look something like this:
Winter- warm up on treadmill for 3-5 mins
Incline 8-14%, sprint for 20-30 seconds
Rest for 1-2 mins
Repeat 6-8 times.
That's around 20 minutes for a total fat blasting workout
Summer (Outside on a track)
Warm up using some dynamic warm up drills
then sprint for 75-100meters, walk/jog back
Repeat 6-10 times.
Done.
Again, done in under 25 minutes.
Now, the idea behind intervals is that you burn more calories throughout the day, build both energy systems and raise your metabolic rate. Whereas steady state cardio, burns a certain number of calories while your doing it, but when your done, your done burning any more calories. Intervals might burn less for the time spent doing them, but the metabolic disturbance lasts much longer and helps raise the metabolism. Intervals are certainly not something you would do everyday, but 2-3x per week in between your strength training days, would be ideal. It's always good to start slowly and safely, considering your fitness level. I would not recommend someone to sprint, who is a beginner or is not fit enough to run. As Mike Boyle puts it, "You don't run to get fit, you get fit to run". Train smart, train safe.
