I hope you have been pumping out some heavy weights recently, following my last article.
This tip is going to be kept pretty short and to the point, and it will hopefully encourage you to do high intensity interval training...
What is Interval Training? Interval Training / High Intensity Interval Training refers to cardio (CV) or even weights based training where the trainee works for a pre-determined set and rest time, much like weightlifting - there is an allowed "recovery" after the set before going again at high intensity.
The ratio of work to rest and the intensity used in each varies massively and so does the ensuing training effect.
Typically, intervals would be done on a piece of CV equipment such as a treadmill or a rower, or sprints might be done outside on a track etc.
Some kind of timer is crucial! Why is it good for getting me in shape? Slow and steady cardio training has its rightful place in the arsenal of the gym goer.
(So actually, I wont say that you shouldn't do steady cardio, but mix it up) Lower intensities burn a good percentage of fat, but they don't burn many calories overall and most importantly they have no after effect on your metabolic rate.
Intervals, especially HIGH INTENSITY intervals offer a post-workout "afterburn" effect whereby the metabolism is elevated for longer (up to 24hrs) after a sessions.
This is something usually only achieved by weight training, and definitely not a benefit felt from long steady duration cardio.
10-20 Mins of HIIT (High Intensity Interval Training) will leave you burning calories and fat well beyond the workout, as your muscles get utilised fully.
The net effect of muscle energy stores being burnt during this intense exercise is the post exercise usage of oxygen, and the refuelling and recovery that goes on inside the muscles themselves.
This adds up to calories being burnt behind the scenes and this metabolic effect is not to be sniffed at! How do I do it? Choose a couple of different work/rest ratios and try them out, and vary the equipment you use: E.
G Treadmill sprints: 20 seconds sprint / 40 second walk.
Repeat 5-10 times, for 5-10 minutes (Expect the latter few sets to be hard going as you get lactic acid build up) E.
G.
Rowing sprints 30 second sprint/ 90 second rest.
Repeat 4-6 times (expect the last 10 seconds of each sprint to be pretty tough if you are going flat out) Note the ratio is slightly different on the 2 above examples; a longer work/set may require even longer rest before you can give a maximal effort again.
You could also try "even" or "inverse" work/rest ratios for some real exhaustion.
20 seconds flat-out, then 10-20 seconds rest over a few minutes gets incredibly draining, incredibly quickly! The key to HIIT is the HIGH intensity bit.
Working at 90-100% effort flat-out for 10-40 seconds is demanding, but generally interval training is more interesting that steady cardio, and anything that keeps your attention and your focus whilst you are training is good! Same with diets; if its varied, interesting, or sustainable (or all three) then that's a huge positive in the long term.
Warning: Get a good few weeks of general CV training in before you commence HIIT.
You will have a greater capacity for work, mentally and physiologically, which you will need for this intense training system.
Enjoy!