Why Interval Training is the Most Effective Approach
Do you want to do more in less time? In this fast-paced society, who has the time to jog or walk for an hour? And even if we did, do you know that you can get better, faster results with interval training? Keep reading today’s article to know why interval training is KING!
If you signed up for our Challenge Yourself Contest, then today’s post is an extra tip that will give you a leg up on the competition – IF you follow our advice! Even if you didn’t sign up for our contest, wouldn’t you like to see amazing results in only 3 months?
At G Force training, interval training is how we roll. Dozens of studies have proven that interval training burns more fat in less time.
For instance, one study compared interval training with old-school cardio for 15 weeks. One group did 20 minutes of interval training three times per week. The other group spent 40 minutes three times per week on steady-state cardio.
Even though the interval trainers spent half the time exercising, they lost an average of six pounds of fat, while the cardio group actually gained fat! (Source: “Dirty Diets” by Brad King)
What is Interval Training?
Interval training is an exercise method lasting usually anywhere from four to 30 minutes. It incorporates short periods (i.e. 20-30 seconds) of intense resistance exercise (like weight training) with cool-down recovery periods (30 seconds to one and a half minutes) which are usually active, as well, just slower and/or using less effort.
How does interval training work so efficiently? It provides your muscles the stimulus to become more activated, which in turn boosts metabolism so that you’re a fat-burning machine even while you sleep! (Studies show that intense exercise can boost sleeping metabolic rate by nearly 20%.)
Interval training creates different oxygen demands on the muscles and engages both the fast AND slow twitch muscles. You see, the old-school cardio programs are aerobic exercises which use the slow twitch muscles. This is good, mind you, but it’s the fast twitch muscles that get us where we want to go faster (with our health goals, that is).
Fast Twitch Muscles, Lactic Acid & Fat Burning
As you work your fast twitch muscles beyond what they’re used to, oxygen demands begin to exceed what is available and creates an anaerobic (“without oxygen”) environment. Your body responds by producing lactic acid to keep your muscles flexing.
Not only do you get a few extra reps in with the help of lactic acid production, the buildup of this substance has been shown to stimulate testosterone and growth hormone production in both men and women, and are essential in pushing the body towards new muscle growth as well as repairing the muscle cells broken down during resistance training.
Other Reasons Why Interval Training is More Effective
Because of the variety within an interval training session (you are constantly moving between resistance, cardio and rest), it’s not only more physically stimulating, it’s also more mentally stimulating.
Ever see people on the elliptical machines and reading a magazine? You won’t see any reading going on during an interval training session!
The demand placed on your body and mind during interval training requires concentration and allows you to be more engaged with the activity. When you are “in the flow” like this, you end up pushing yourself harder without even realizing it!
Perhaps even more importantly, interval training also improves overall health by creating an internal metabolic environment that fights off inflammation – the underlying cause of all chronic disease.
An Interval Training Sample
Here’s an interval session that you can try by yourself (although it’s much easier with a personal trainer as they can time you and tell you which move you’re on). Adjust weight and reps according to your fitness level:
- Squats (10-20)
- Mountain Climbers (20 seconds)
- Stiff-leg Dead Lifts with 20 lb dumbbells (10-20 reps)
- Burpees (10-20, hold in plank position to catch breath)
- Bent Over Rows with 10-20 lbs (10-20 reps)
- Pushups (as many as you can)
- Plank (20 secs)
- Repeat 1 through 7 for another 2 to 3 times
When you work with a G Force personal trainer, you can expect a more thorough interval training session which includes kickboxing elements and BOSU ball exercises. If you’re interested, contact us for a complimentary session!
Are you convinced that interval training is king? Share your thoughts with us in the comment section below.