What is interval training?
With interval training, you perform short bursts of intense exercise, then take a longer period to recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you will burn fat. You can do interval training with any method of exercise, including running, swimming, biking and step aerobics.
How does it help?
Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.
What are the keys to interval training?
The key to interval training is exercising at high intensities for at least 10 seconds, but no more than three minutes, and only 2 times per week. So for example, your first session could be sprint for 15 sec and walk for 45 sec, going for 20-30 min. Your second session could be sprint for 60 sec and walk for 3 min, going for 30-40 min. Give yourself 2 days between interval trainings.
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