Explaining Interval Training For Fast Weight Loss

Definition

Interval training involves exercising at a high intensity for a certain period, followed by a rest period where the intensity is much lower.

Exercise Period 

Exercise periods are the high intensity portions of the workout which can be a number of repetitions, a distance, or a time period. In general, exercise periods are between 15-30 seconds long. A good example might be running up to the top of a flight of stairs.

Recovery Period

The time period immediately following the exercise interval is called the recovery period. During the recovery period, the participant slows down, but does not stop the activity to let their heart rate drop to a much lover rate, allowing the body to rest and prepare for the next exercise period. Using the stair climbing example, the recovery period would be walking back down to the starting point. Two factors determine the length of the rest period are the difficulty of the exercise, and the degree of conditioning of the participant.

The recovery period is extremely important in that it must be long enough for the participant to recover sufficiently before the subsequent exercise period starts. Without an adequate rest period, the workout becomes steady state cardio, which is not nearly as effective in conditioning and fat burning.

Exercise Intensity

Trainers usually measure the intensity of effort of their athletes on a scale of 1 to 10, 10 being maximum effort and 1 being no effort. Just like the length of the recovery period, this scale is completely individualized. The "10" for a high school track star sprinting is not going to be the same for his 45 year old dad who is trying to get back in shape. The teen track star's "10" is a full sprint which his dad can only dream of while the dad's "10" though exhausting for him, is barely a warm up for his track star son.

The mistake that is often made, as previously mentioned is the exercise period lacks intensity and, or the rest period is too intense. The secret to effective interval training is the difference in intensities and the cycling of the heart rate from high intensity to low.

Conclusion

Interval training is the most effective and efficient training method. Research shows that fat loss is much more rapid due to continued fat burning between exercise periods. It is also an extremely effective way to increase cardiovascular fitness.

Get your Free Tubulence Training Fat Burning Workout at http://turbulencetraining4u.com Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA. You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.