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If you are a busy person with limited time for exercise, you may think that getting in shape is an impossible feat. Or maybe you keep planning to get into shape next year, and next year never comes. There is a type of workout that can help you achieve your fitness goals even if you only have minutes to spare: interval training.
Interval training is a form of exercise that alternates between high-intensity bursts of activity and periods of rest. This type of workout has been shown to be more effective than traditional steady-state cardio for improving fitness, burning calories, and boosting metabolism.
How Interval Training Works
Interval training works by forcing your body to work at its maximum capacity for short periods of time. This causes your body to release hormones that help you burn fat and build muscle. Additionally, interval training can help you improve your cardiovascular health and increase your stamina.
Types of Interval Training
There are many different types of interval training, but some of the most popular include:
- High-intensity interval training (HIIT): HIIT workouts typically involve short bursts of activity (30 seconds to 2 minutes) at maximum intensity, followed by periods of rest (30 seconds to 2 minutes).
- Tabata training: Tabata training is a type of HIIT workout that involves 20 seconds of intense activity followed by 10 seconds of rest. This is repeated for 8 cycles, for a total of 4 minutes.
- Athletic Training: Often overlooked by adults or non-athletes, some of our greatest success stories are former or non-athlete adults training athletic style for the purpose of overall fitness and weight loss. Examples could include, sled push and pulls, box jumps, plyometrics, cleans and high pulls.
Benefits of Interval Training for Busy People
Interval training is a great option for busy people because it can be done in a short amount of time. Additionally, interval training has been shown to be more effective at burning calories than traditional steady-state cardio. Many of our clients are parents with children in sports. They are short on time, but want to improve their health and fitness. Efficiency in the gym is the best way to maximize your time without having to sacrifice your gym time.
A study published in the Journal of Applied Physiology found that participants who did interval training burned 30% more calories than those who did steady-state cardio. We know now that endless hours of treadmills and cycling is not the answer for everyone.
Another study published in Medicine & Science in Sports & Exercise found that interval training was more effective at improving fitness than steady-state cardio.
How to Get Started with Interval Training
If you're new to interval training, it's important to start slowly and gradually increase the intensity of your workouts. You can also start with shorter workouts and gradually increase the length of your workouts as you get fitter.
It's also important to listen to your body and take rest days when you need them. Interval training can be very demanding, so it's important to give your body time to recover. If you need more information about recovery, circle back to our previous article https://www.d1training.com/henderson/about-us/blog/2023/june/the-science-of-post-workout-meals-and-the-import/
Maximizing Your EPOC
EPOC, or excess post-exercise oxygen consumption, is the amount of oxygen your body consumes after you exercise. EPOC is a measure of how much your body is working to recover from exercise, and it can be a significant source of calorie burn.
There are a few things you can do to maximize your EPOC after an interval training workout:
- Cool down properly: After your workout, take some time to cool down by doing some light activity, such as walking or stretching.
- Refuel your body: Eat a healthy snack or meal after your workout to help your body recover.
- Get enough sleep: When you're well-rested, your body is better able to recover from exercise and burn calories.
Interval training offers an efficient approach to achieving fitness goals, even for those with time constraints. This form of exercise effectively burns calories, builds muscle, and enhances cardiovascular health. If you seek to optimize your workouts, interval training is an excellent choice. D1 invites you to experience a complimentary workout and discover the transformative power of interval training. Our team of experts meticulously designs workouts to foster comprehensive fitness improvements and enhanced quality of life. Our programs incorporate compound lifts and HIIT, both integral components of a holistic training plan. To learn more, simply complete our contact form and inquire about our current training focus. Remember, dedicating minutes to high-intensity interval training can elevate your EPOC effect for up to 48 hours. Just 3-4 workouts per week can significantly improve your overall well-being.
Check back here weekly for parts 2-4 of this 4-part series on interval training. Also, sign up for our newsletter to receive a savings code (and Black Friday savings) for your next personal training session.