Interval Training
If fatloss is your goal then the long slow runs and cardio sessions need to go. Interval training is a more effective way of losing fat.
Interval training is essential working at a level of high intensity followed by a period of low intensity and repeating this pattern several times. For example running as fast as you can for 30 seconds then walking for 1 minute and repeating this 10 times.
Interval training is an excellent way of burning more calories in shorter amount of time, improving your aerobic capacity, increasing your stamina, while maintaining lean muscle mass.
If fatloss is what you are looking for then try interval training 3 times a week for no longer than 20 minutes. In fact if you feel that after 20 minutes you still have the energy to do more then perhaps you weren’t working hard enough during your high intensity periods.
You’re HI periods should have you gasping, you want to work as hard as possible, equally for the LI you must use this period as a short recovery. The most common mistake is to work too hard during the LI period.
One of the great things about interval training is that you can use many tools. You can skip, run, row; basically any repetitive movement that can be done at a HI and LI.
Here’s where to start:
Week 1
Day 1: 20 seconds HI X 1 minute LI (8 times)
Day 2: 20 seconds HI X 1 minute LI (9 times)
Day 3: 20 seconds HI X 1 minute LI (10 times)
Week 2:
Day 1: 30 seconds HI X 45 seconds LI (8 times)
Day 2: 30 seconds HI X 45 seconds LI (9 times)
Day 3: 30 seconds HI X 45 seconds LI (10 times)
Each week challenge yourself by changing one of the variables, either increase the time you are working at HI, or decrease your LI time or increase the amount of repetitions.
If you’re new to exercise then you will probably find it best to do your interval training sessions on a separate day to your weight training. If you are confident with you’re training and ready to take it to the next level then leave you’re interval training towards the end of you’re session, as you do not want to be fatigued while working with weights and more skill based complex movements.
This article is in no means meant to discourage anyone from doing steady runs or other forms of longer duration cardiovascular sessions as any form of exercise has health benefits. The important thing is to have a clear idea of what goals you want to accomplish and then choosing the path that will get you there the quickest and safest way possible. In the case of fat loss then interval training is the way forward.
Stay strong and healthy!
Personal Trainer
Islington, North London
