Interval Training Explained

What is interval training?

– A method of exercise in which a period of high intensity is followed by a period of low intensity in a cyclical pattern.

Why use interval training?

– Fitness experts agree that it is one of the best training methods for fat loss and muscle retention. All of the best personal trainers in Miami use interval training with clients to burn the maximum number of calories in a short amount of time.

How does it work?

– Endurance activities, such as long-distance running, are very demanding and require the body to use carbohydrates along with fat as its main source of energy.

– Fat requires a greater supply of oxygen to burn than carbohydrates or protein. Therefore, once carbohydrates are depleted, the body will resort to muscle catabolism (the breakdown of muscle tissue) to use BCAAs (Branched Chain Amino Acids) as carbohydrate replacement. Catabolism can last up to 7 days after the exercise.

– Interval training allows the body to reach an optimal ratio of burning fat and carbohydrates and then allows a short recovery period to avoid the need for catabolic energy demands.

– A perfect example of contrasting styles is comparing muscular sprinters (interval training) to lean, muscular marathon runners (catabolic breakdown).

How to do interval training

– You should use a variety of exercises to keep it interesting. You can use an exercise bike, stairmaster, mountain bike, local track, etc. Change it often!

Interval Training for Beginners:

If you are new to exercise, you should start out slow. A good interval training program for beginners is the walk and jog routine.

• Start with a 1 minute walking pace
• Transition to a 1 minute jog session
• Repeat as many times as possible

As you progress, you can use a 30/30 routine where you walk for 30 seconds and jog for 30 seconds.

(Do this routine 2-4 times a week or more until you can progress to the intermediate level.)

Intermediate Interval Training:

A good intermediate interval training program is a jog-run program.

• Warm up with a five minute jog
• Run for 1 minute
• Transition to a jog for 1 minute
• Repeat as many times as you can

When you run, you don’t need to run, but you are looking for a good run. If you want to add more intensity, you can do a 30/30 split of a 30-second jog and 30-second run. Gold has 30 seconds to jog and 1 minute to run.

(Do this workout 3-5 times a week for 10-20 minutes.)

Advanced interval training:

* Be careful, this is a difficult routine! *

If you can do it for 20 minutes on your first try and you’re not an elite athlete, then you’re not running hard enough!

• Do a 5 minute warm up
• Transition to a full sprint for as long as you can, then jog again for 1 minute
• Follow up with another sprint/jog
• Repeat as many times as possible

*In the beginning you will be lucky if you exceed 5 minutes in total after the warm-up. You can also do a 30 second jog and all out sprint to build intensity.

*For maximum intensity, look for some hills!

(Do this workout 3-5 times a week, for 5-20 minutes depending on your ability.)

INTERVAL TRAINING KEYS

* You should add variety to your interval training as you would any type of training. Change up your routine every 4-6 weeks to keep it fresh. Some good ways to add variety are to change time intervals or perform your workout on a bike, stairs, hills, stationary bike, Stairmaster, etc.

* Don’t be afraid to create your own types of training programs to suit your own likes and dislikes. Have fun and the fat will melt away!

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