First off, what is Interval Training? Interval training is the process during a workout of maximal effort followed by a short active rest and then another near max effort. This would continue on for the duration of your training session with the times varying for both the work sets and the rest period. Some examples of this paradigm are H.I.I.T (High Intensity Interval Training), Tabata training, Kickboxing or Boxing rounds, H.I.I.E (High Intensity Intermittent Exercise), and Sprint Intervals. Let's use jump roping as an example. You would start jumping as fast as you can for one minute then follow that with a twenty-second rest, this would be 1 round. Do this for 5 rounds and that could be considered your first interval training program. As you progress in skill, anaerobic, and aerobic endurance you would increase the "work" time up while keeping the "rest" time the same (:20).
Okay, but what does that mean for fat-loss? The difference between long duration of effort and short burst of maximal effort are very different. Long durations of running and/or jogging (cardio training) have been a staple of many workout routines for years, most of the time to very little or no improvement to overall fat loss, even though most people see a gain in endurance (aerobic conditioning). The reason for this is due to the nature of cardio training, its training our cardiovascular system to be more efficient, this IS a good thing but not always the desired result from the effort we put in. On the other hand, Interval training is primarily working our muscle groups involved with the exercise being performed (anaerobic training). This is where the fat burning comes in. When your body starts excreting near maximal effort our muscles start burning fat as energy. Yes, fat. When a muscle works hard for a short duration and then allowed to rest it replenishes its energy stores by breaking down fat. However, if a muscle works at a near maximal effort for a long duration it will begin to use other forms of energy in the body, i.e. other muscles along with fat (put a pin in that, we will come back to it later). This is less than ideal for those of us who are looking to drop those few pounds either from around the tummy (where most men store fat) or off the thighs and butt (where women tend to store fat).
Some people see good results at first from running or jogging alone. Most of the time these are folks that are starting a running routine for the first time or starting back up after some time off. Unfortunately the results plateau and after a short while, stop all together. The reason for this initial weight loss is mainly due to the loss of water stored in the muscles. The term water weight gets thrown around a lot and refers to the glycogen stores in the muscle. Glycogen (glucose/sugar) is essential to muscle contraction and there for muscle growth. The process of storing glycogen in the muscle brings water along with it. Okay, back to that pin. This is how your body starts to use muscle as fuel which is bad because the more muscle mass you have the more fat you burn.
I have personally found with myself and clients that kickboxing is one of the fastest and easiest ways to burn fat. The basic structure of the workouts are already set up as intervals (3:00 minute rounds with a 1:00 minute rest), the pace in these rounds is at 75%-85% of your max heart rate (if you are lucky enough to have a good coach). Kickboxing workouts are also total body workouts when incorporating kicks, punches, knees and elbows. Nowadays it's easy to find a site near you that can offer a fun alternative/addition to your mundane running routine that is more than likely no longer giving you the results you desire.
This has been another gem given out by Coach Joshua D. Mills.
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