Basic Interval Training
Interval training has been around for a long time. It’s certainly not a new concept. In fact, interval training can be traced back to Sweden to something called “Fartlek.” This isn’t a modern-day adaptation of interval training like HIIT, it’s more laid back and not regimented.
Fartlek simply involves changing your speed or intensity back and worth at will. If you were wanting to run for 3 minutes, walk for 5 minutes, then run for 1 minute, this would be classified as a Fartlek workout. This is interval training at the most basic level, however, if you’re looking to get some weight loss benefits out of interval training, you’ll need to follow or more structured regime.
Modern interval training is based upon alternating faster, higher intensity periods with slower, lower intensity periods throughout a workout. A great place to start with your interval workouts is to alternate 2 minutes of walking with 2 minutes of running. Work at a pace that is comfortable with you. There’s no need to dive in and do intense HIIT workouts right off the bat, especially if you’re a beginner. Check out this link if you’re looking for agood HIIT routine.
How It Works
Interval training is one of the few routines that work both you aerobic and anaerobic systems. As you exert lots of effort in the high intensity phase, your body’s anaerobic system produces a byproduct called lactic acid. The more lactic acid build up, the greater the oxygen debt of the individual. In order to clear this oxygen debt, your heart and lungs work together to break down this lactic acid. It’s this last phase that involves your aerobic system.
The Benefits Of Interval Training
Many people use interval training for weight loss, and rightly so. According to the American College of Sports Medicine, you’ll burn more calories in short, high intensity exercise then you will with normal steady-state cardio.
Interval training leads to many physiological changes in the body, most notably increasing the cardiovascular efficiency of the body. It’s also been observed to increase the body’s tolerance to lactic acid build up, which is a major asset for an athlete. Athletes use interval workouts endurance, speed, and performance.
Anyone can benefit from interval training, and I highly recommend implementing it into your weekly routine in one form or another. It can be great to avoid plateaus, and most of all, have fun with it!
