I often get asked on how I train my clients under one hour using interval training. It is an intense but it burns fats at a faster rate. Many thanks to distance runner Emil Zatopek of Czechoslovakia at the 1952 Summer Olympic Games who popularized this training by breaking up a set amount of work into smaller segments; you can perform a greater volume of work at a higher intensity.
- Vascular health
- Decreases cardiovascular-disease risk factors in obese adolescents
- Increases physical and cardiac performance following coronary bypass surgery
- Reverses the risk factors of metabolic syndrome
- Increases proteins that transport fatty acids across the mitochondrial membrane
Interval training has become popular due to the intense effect it has on metabolism and calorie-burning. Interval training disrupts the body’s homeostasis, making it more effective than continuous cardiovascular exercise for increasing metabolic rate following a workout, as homeostasis is re-established. Research has shown that subjects have a higher postworkout metabolic rate following an interval workout than they do after continuous exercise. Furthermore they burn more calories during the 24 hours following an interval workout as compared to continuous exercising. The more intense the workout is, the greater and longer the postworkout elevation in metabolism because recovery is an aerobic process.
Studies show that stimulus for cardiovascular improvement occurs during the recovery intervals between work periods rather than during the periods of activity, as the heart rate decreases from an elevated value. Thus, the emphasis of the workout was placed on the recovery intervals and therefore called “interval trainings” or “interval workout”
During the recovery interval, the heart rate declines at a proportionally greater rate than the return of blood to the heart, resulting in a brief increase in stroke volume. This increase places an overload on the heart providing a stimulus for improving maximum stroke volume and thus for improving the capacity of the oxygen transport system.
Implementing Interval Workout, you need:
- Time of each recovery period
- Number of repetitions
With these, the possibilities are unlimited!
The greatest use of interval training lies in its ability to target individual energy systems and physiological variables, improving specific aspects of your fitness levels.
Anaerobic Capacity Intervals
Anaerobic capacity refers to the ability to regenerate energy (ATP) through glycolysis. Work periods lasting 30 seconds to 2 minutes target improvements in anaerobic capacity by using anaerobic glycolysis as the predominant energy system. These short, intense work periods with recovery intervals two to four times as long as the work periods increase muscle glycolytic enzyme activity.
Anaerobic Power Intervals
This refers to the ability to regenerate ATP through the phosphagen system. Work periods lasting 5–15 seconds target improvements in anaerobic power by using the phosphagen system as the predominant energy system. These very short and fast sprints with 3- to 5-minute recovery intervals that allow for complete replenishment
With interval training, one will be able to enjoy working out at a faster more intense pace.
We do lots of these during our bootcamps 🙂 Feel free to join us.
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