(27-07-12) Interval Training offers increased fat loss with shorter workouts

by Simon Victor

(NaturalNews) While many people wish to lose weight, healthy weight loss calls
for consistency, dedication and time - the latter of these being a precious
commodity. Researchers have shown that Interval Training (IT) can dramatically
shorten workout sessions and maximize weight loss for those on a tight
schedule.

With sessions lasting generally from 10-40 minutes, Interval Training is a
method of exercise that calls for alternating periods of high intensity
activity and low intensity recovery stints. There are different protocols such
as the Tabata method popularized by the research of Dr. Izumi Tabata. Different
protocols set out the length of the exertion and rest times - some call for a 2:
1 ratio while others claim that a 3:2 ratio is more effective at burning fat.

Regardless of the finer details, the general concept of Interval Training has
been proven to be more efficient at overall fitness and endurance of both
professional athletes and the general public. A study was conducted by J. L.
Talanian et al, Dept. of Human Health and Nutritional Sciences, University of
Guelph in Canada, on women between 22 and 65 years old. It was shown that two
weeks of High Intensity Interval Training increased fat oxidation by 36 percent
and these results did not depend on the fitness level of the subjects before
starting the study.

Why does Interval Training work so well?
Interval Training is believed to be as effective for fat loss because of the
hormonal response that it elicits. It has been observed under study that
testosterone, Insulin Growth Factor-I, and growth hormone were increased in
subjects involved in Interval Training. An additional by-product of IT has been
described by some as a decrease in feelings of hunger throughout the day, which
can aid in fat loss.

A sample workout
A 15 minute sample workout could be as follows:

* 3 minutes warm-up walk
* 30 seconds maximum intensity sprint followed by a one minute rest/low
intensity jog repeated six times
* 3 minute cool down walk

As there is no definitive protocol, the lengths of each phase can be adjusted
to suit a person's fitness level. The only aspect of IT practice that seems to
be agreed on is that the maximum intensity spurts must be all out exertion for
the subject to get the maximum gain.

To keep time, an interval timer attached to your clothes may be used, or
interval timing software for a smartphone may be convenient. For best results,
workouts should be two to three sessions per week, and last no longer than 40
minutes per session.

As with any proven method, there is a tradeoff to be made - what Interval
Training lacks in terms of time is made up for in intensity. This type of
exercise is not for persons prone to medical conditions that do not tolerate
high heart rates, as it does tax the cardiovascular system by pushing the
individual to their physical limits multiple times per workout session. If
there is some risk of intense exertion being detrimental to an individual's
well being, a medical professional should be consulted before attempting
Interval Training. Additionally, persons who are new to exercising or out of
shape should be more generous with the rest periods than someone who is at a
higher fitness level.

No longer is there an excuse for not taking charge of your health and fitness.
Interval Training needs no gym, no money, and only a little time.

Sources:

http://jap.physiology.org/content/102/4/1439.abstract
http://www.ritsumei.ac.jp

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