Fitness Interval Training

Burns More Fat

Fitness interval training is combining high-intensity with light-to-moderate intensity periods of exercise. Training in this manner can bring substantial benefits to both aerobic and anaerobic capacity. The benefits are due in part to an increased tolerance to lactic acid buildup.

Competitive athletes use a series of rigidly timed interval sequences to obtain maximal performance enhancement. The general population, however, can see an improvement in fitness level by using a more flexible interval training program.

This involves increasing the intensity until the anaerobic threshold is reached. This is perceived as maximal effort. The intensity is then decreased for a period and then increased when it is perceived that another burst of vigorous effort is possible.

Interval training can be incorporated into both your cardio exercise program and your strength or resistance program. For both of these programs the following elements need to be thoroughly considered:

√ intensity of each interval of time

√ duration of vigorous intensity of each interval (how long or how far is this interval)

√ duration of less intensity of each interval (how long will this period be before resuming the more vigorous level)

√ how many intervals will this exercise session involve

Research has uncovered the following benefits to fitness interval training:

• increased calorie-burning for an exercise session

• enhanced muscle performance

• increased ability of body to turn carbohydrate stores into energy

• improved mental focus during exercise session

• improved cardiovascular fitness

For cancer patients undergoing chemotherapy, fitness interval training has been found to prevent or minimize:

• physical inactivity
• fatigue
• loss of muscle
• energy loss

Using the Rate of Perceived Exertion (RPE) is an easy way that is very reliable. Use a scale of 0-10 with 0 = no activity and 10 = maximum effort. Beginners should alternate between 3-5 and 5-6.

As aerobic and muscular endurance improves, the intensity can be increased. It is very important to monitor the vigorous intervals of exercise. Over-training can lead to injury and prevent you from reaching long-term fitness goals.

Additionally, research indicates that free radicals may be released and cause oxidative damage to your body.

Interval training can be used for enhanced physical fitness but must be used in moderation.