Some of the most commonly asked questions about interval training are “Is interval training really as useful as regular cardio for fat loss?” and “What is the best interval training system for fat loss?” The answers to these questions require going into some detail about interval training systems, so by the end you will have Masters of Science level knowledge!
The first question can be dealt with more briefly so let’s start there. Interval training is definitely at least as useful as regular cardio, and the great advantage is that you can burn more calories in a shorter amount of time. You also avoid the boredom and risk of repetitive strain injury associated with a long haul cardio session. Interval training can be varied endlessly to keep you both mentally and physically on top form.
Research backs up the fat loss claims of interval training. A 1994 study by scientists at Laval University compared two groups over a twelve week training period, with one group doing straight cardio and the other doing interval training. Every single subject in the interval group lost more weight than those in the straight cardio group. Without getting too technical, the reason for extra fat loss can be attributed to ‘turbulence’. Firstly, interval training causes metabolic turbulence: basically your metabolism speeds up. Secondly, during the high intensity intervals, the muscles undergo more turbulence- they have to adapt and breakdown. All this extra activity in the muscle area requires more energy- and it doesn’t end with your workout. The muscles need to return back to their normal resting state, and this requires yet more energy!
What those who swear by clocking the calorie counters on the exercise machines at the gym don’t realise is, different methods of exercise could help them burn calories even after the workout! Also, studies show the calorie counters are a very crude method of measurement, and are often very unreliable. Interval training concentrates on working out all your muscles, not clocking up abstract numbers.
So, now that we know the advantages of interval training, what’s the best way to go about it? The short answer is, there isn’t one single ‘best’ way; there are many, which is part of its effectiveness as a fat loss method. Many people perceive interval training as an advanced exercise technique which is only for professional athletes, but this is not the case at all. In fact, even the most dedicated couch potato who is capable only of walking can start an interval training program. How is this the case? Well, the complete beginner would walk on the treadmill at an average speed of 3.3 mph, increasing at 1 minute intervals to 3.6 mph, for a period of 20 minutes. This is achievable for any able bodied person; the level of intensity used is relative to the fitness level of the individual.
To burn off that extra fat, you do need to push yourself, but not necessary to extreme limits- just slightly above a level you are comfortable handling. Work at a low intensity for twice the duration of the high intensity. Even walking at 3.3mph for two minutes and increasing to 3.6mph for one minute for six sessions is interval training- it really is that straightforward! In part 2, we’ll look at the ways you can vary your interval training. Remember, variety is the key to maintaining your motivation and achieving your fat loss goals!
