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Weight Loss - Burn Fat get Fit with Interval training

By Paul Stephen Lubicz – The Wellbeing Manager

Due to our busy schedules, an unfortunate lack of time is one of the main reasons given for not exercising. In addition lack of results once you do start exercising is also an attributing factor. Interval training is a great solution for both of these common problems as it is both time efficient also effective at improving fitness and burning fat.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. Not only is it an efficient training method, interval training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity (which equals greater calories burnt) without burning yourself out quickly. Combined with a sensible diet/lifestyle and additional movement throughout the day interval training is a great way to get and keep in shape.

Interval Training Basics

Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. Interval training allows you to enjoy the benefits of anaerobic activities whilst having a period of less intensity in between. In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity or active rest of each interval can be up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

Although following a programme prescribed by an exercise professional is best, this type of training can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up any boredom from doing the same thing day after day that you may experience in your January push for that new years resolution of a healthy and fit body.

Interval Training Safely

It’s most important that this form of training is progressed to and is completed in a safe manner, it is recommended always to consult a health care professional before starting any new exercise programme.

When exercising, you should monitor your intensity to make sure you're not working too hard. Using a heart rate monitor that can tell you if you are within a safe zone is an accurate form,

Heart rate Formula

220 - Your age = max heart rate

During interval training 70-85% are maximum heart rate levels which you don’t want to exceed. Another way to asses your work effort is by using a Rate of Perceived Exertion Scale (RPE).

Rate of Perceived Exertion Scale

Level 1: I'm watching TV on the couch

Level 2: I'm comfortable and could maintain this pace all day long

Level 3: I'm still comfortable, but am breathing a bit harder

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I'm just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don't really want to. I'm sweating a great deal

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period.

Level 9: Struggling.

Level 10: Highest level of intensity.

Interval workout Instructions

This interval workout involves alternating high intensity exercise with low intensity recovery periods. This can be done on any cardio machine or outside. The following workouts below are basic interval workouts for beginners, alternating high intensity exercise with low intensity recovery periods.

For each 'intensity set', use the settings on your machine (incline, speed, resistance, etc.) to increase intensity. You should be working out of your comfort zone, but not so hard that you feel dizzy or light headed.

For each 'recovery set', lower those same settings until you're back to a moderate pace. You should be completely recovered before the next intensity set.

Modify according to your fitness level and progress to greater intensity when appropriate, always listen to your body and be careful not to over train.

Choose one of the three workouts using any cardio machine of your choice or do the workout outside, if you prefer. These 3 sample workouts are shown on a treadmill.

Interval Training: Beginners Workout 1

Interval Training: Beginners Workout 2

Interval Training: Beginners Workout 3