Weight loss benefits of Interval Training

Trina Remedios | Health Me Up | Sep 10, 2014, 12.00 AM IST
Weight loss benefits of Interval Training (Thinkstock photos/Getty Images)Weight loss benefits of Interval Training (Thinkstock photos/Getty Images)


What is interval training?

Arnav explains the simplicity of what constitutes Interval Training, "Interval training refers to any type of training in which either one alternates between different speeds, or the activity is done in a start-stop type of nature. For eg if you run while changing speeds every minute, then that is interval training. Even weight training is a type of interval training since it has a start-stop type of nature, where you do a set and then rest till the next set."

Can interval training help you lose weight?

Arnav gets to the main question that is plaguing our lives, 'how to lose weight'. Can this workout help you burn calories? He continues to explain how a start-stop exercise helps you shed the embarrassing kilos, "Such types of interval training allow you to go at a higher intensity, and also do not allow your body to adjust to a steady speed. These two factors make interval training a far greater fat burner when compared to any regular steady speed activity. Interval training has been shown to burn more fat, preserve lean muscle, and increase cardiovascular fitness. So overall interval training is a better choice when weight loss and overall health improvement is the goal." A double whammy!

Difference in cardio and interval training

Cardio breaks down muscle tissue to produce energy. Interval training benefits aerobic and anaerobic fitness, while cardio also maximises aerobic fitness.

How often should you do it?

Arnav tells you the secret to the best outcome of this intense workout, "If we are talking about HIIT cardio done at high intensities, then 1-3 sessions a week would be ideal. The key is to keep the duration to about 10-20 minutes for best results. More than that for high intensity work could lead to overtraining. On the other days you could do a much milder form of interval training, where you don't go too fast."

Who should opt for Interval Training and who should avoid it?

"Anyone who wants to improve their health can do it. You can adjust the intensity based on your fitness levels so that you can do it without any problems. However for those who may have any particular medical problem which prohibits them from interval training, it will be necessary to avoid doing intervals. Thus it is always best to consult a physician before embarking on any fitness program," says Arnav, the best way to avoid damaging your body.

You can apply Interval Training to:





Weight training

Rowing to name a few

Difference in interval training and high intensity interval training

The coach elaborates on the misconception that people have between these two workout models. Arnav Sarkar makes it clear, "One needs to understand that interval training does not automatically mean high intensity interval training or HIIT as it is popularly called. For eg., an unfit person can do a lower intensity interval like doing one minute of fast walking, followed by a minute of slow walking. For an unfit person, even such mild intensity intervals can offer a lot of benefits, when compared to walking at the same speed for a long time."

What is high intensity interval training?

'HIIT is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods.' As mentioned on Wikipedia,HIIT

This workout last for 20 minutes, and exercises every muscle group.
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