Weight loss with intensity interval training
Weight loss workouts…. fast and intensive or slow and careful
Burning Fat with high intensity interval training – fast and intense or slow and careful?
Each of the two approaches suggests that at least one workout a week will achieve a lower risk of heart disease, protect against diabetes and helping with fat loss. However, recent discoveries suggest that the best would be a combination of both. Rotation of short high-intensity workouts with periods of low intensity trainings. This alternative technique “fast-slow” called interval training, is hardly new. For decades, serious athletes have used it to improve performance.
A survey in 2005 published in the Journal of Applied Physiology, discovers that after just two weeks of high intensity interval training, 6 of 8 college students doubled their endurance – the time you can ride a bicycle at moderate intensity before exhaustion. 8 volunteers in a control group who did not do any interval training, showed no improvement in endurance
Researchers at McMaster University, Hamilton, Ontario, make the volunteers to rotate a 30-second sprints with four minutes slow pedaling. Such a stark improvement in endurance after 15 minutes of intense cycling spread over two weeks is even more surprising, taking the fact that volunteers were already in pretty good shape. Time practiced jogging, cycling, or aerobic exercise two to three times a week.
Benefits of interval training
Making a quick, hard exercise not only improves cardiovascular fitness but also the body’s ability to burn fat, even during low-or middle intensity training, according to a study published in May in chesets Journal of Applied Physiology.
After interval training, the amount of fat burned per hour continuous moderate cycling increased by 36%. The ability of the heart and lungs to supply oxygen to the working muscles is improved by 13%.
No matter how physically fit was a man before. Leading a sedentary lifestyle and college athletes achieved comparable improvements in fitness and fat burning. Even when interval training was added to other trainings of the volunteers, there are some significant improvement.
This Survey is not of the largest, but so far the prospects about the benefits of interval training is very good.
Who should do interval training? Definitely not for everyone!
“Strong load on the heart with intense interval training may adversely affect the bloodstream, causing shock to persons at risk.” These are the words of Walter Thompson, a professor at the University of Georgia, Atlanta.
For each man with heart disease, high blood pressure, a joint problems, such as arthritis, or those over 60 years, experts recommend consulting a doctor before starting interval training.
However, anyone in good health might consider doing interval training once or twice a week. Those who deal with jog can alternate walking with sprints.
However what these interval trainings mean for the body?
Firstly promote changes in mitochondria that produce energy in the cell. In these trainings of the mitochondria are stimulated to burn fat for energy first, even during low-and middle intensity trainings.
The other effect shows how this type of training affects the muscles. Muscles are composed of different types of muscle fibers – fast and slow. Everyone is born with a certain ratio fast to slow fibers.
Slow fibers have a small cross-section and are designed to give us endurance for long, low-intensity exercise. Conversely, the fast fibers have a large cross-sextion and their role is to give us greater strength in a short time. If you’re wondering why I’m talking about-section, it is because, as I guess many will have guessed, this directly affects the way your muscles will look. Ideal comparison is between a sprinter and a marathon runner … I think the difference is obvious.
That’s where these come in favor interval training. They loaded mostly fast fibers. If you practice in this way, we will stimulate our muscles to develop more fast fibers and therefore we will have a beautiful and strong body. The topic of fast and slow fibers is quite extensive, and if you have to dwell on it in detail, it will be in a separate article.
But it is good to follow these laws. Phase high-intensity load should be sufficiently long and heavy to run out of air – usually 1 to 4 minutes with 80-85% intensity. Periods of moderate load and recovery should continue so long that an athlete’s pulse return to its normal pace at rest.