High intensity interval training involves workouts with short intervals (15 seconds to 4 minutes) interspersed with similar short length rest periods. If you can reduce your moderate 30-minute workout to 15 or 20 minutes of interval training, the cardiovascular benefit should be about the same. The intensity and duration of the work intervals and the length of the rest periods dictates the training response. The recommended ratio is about 70% low-intensity distance running and 30% intervals, where about 20% is high-intensity. It’s easy to stick with a certain style of workout when it’s actually working! Benefits of Interval Training Interval training adheres to the principle of adaptation. High-intensity interval training has been studied extensively, and the results are clear: HIIT is better than continuous exercise at improving health in a variety of ways. Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. Interval training is a simple technique novice and experienced exercisers can use to get the most out of their workouts. One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym. It's one of the most efficient ways to strengthen your cardiovascular system. The benefits of interval training make it clear why interval training workouts are a must-have in your regular fitness routine. The effects of high intensity interval training vs. steady state training on aerobic and anaerobic capacity. Interval training helps you burn fat by encouraging your body to become more efficient in the 24 hours after the training session, but it does have its disadvantages. Interval training can consist of bursts of speed for a set amount of time or for a distance. Learn about the potential benefits here. Growth Hormone was shown in a recent study to literally burn almost 10%body fat off middle aged male participants as well as reduce their baseline metabolic rate by about 200 calories. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training. High-intensity interval training for health and fitness: Can less be more? If your fitness goal is to lose fat fast, interval training is the only route to take. Time Efficient. 14. A 31-day interval training plan To turn your leisurely walk into a workout, focus on a few things. In addition, to the items listed above practicing interval training in general comes with some exciting health benefits such as; a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Interval training allows you to accomplish the same amount of exercise "work" in less time. Interval training will help you improve your running results. The rest periods allow the exerciser to recover, then push himself again, which is excellent training for many stop and go types of sports such as soccer, baseball and racquetball. T These are incredible numbers. One must start with this type of exercise at a slower pace and then move on at a greater pace to avoid muscle pain and cramps. An interval training session will be 20 minutes or less, rather than the 30 minutes to an hour a more moderate training session lasts. Can improve efficiency of type II muscle fibers to produce energy via anaerobic glycolysis, resulting in greater metabolic efficiency. J ournal of Applied Physiology 111: 1540-1541, 2011. Interval training can be best described as bouts of exercise interspersed with short rest intervals. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. Or in other words, you can work out for a longer period of time at high intensity. First, breathe in through the nose and out through the mouth like with any cardio exercise. That could make workouts easier to fit into a busy day or open a time slot to add some strength training. 13. High-intensity interval training (HIIT) is one way to look leaner, get fit faster, and save time in the gym. benefits to interval training provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. 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