Blast fat: 7 interval training tips
It’s been called high-intensity interval training (HIIT), fartlek, flash, tabata — regardless the name, it boils down to essentially the same concept, and each promises to rev up your fitness routine. By injecting your regular run or elliptical session with a few rounds of sprints, you’re sure to blast more fat and keep boredom at bay.
Start by picking an aerobic exercise you enjoy: cycling, running, stair climbing, rowing — anything that allows you to gradually get faster. Be sure you have the ability to time your workout. You may want to start slowly at first, with only a one-minute workout, then gradually build up to four or five minutes of the actual speed exercise.
1. Warm up for five minutes at a pace that is easy for you. Your exertion level should be roughly a 3-4 of 10 at this level.
2. Now, launch into a speed or sprint interval for one minute. You want to be at an exertion rate of 7-9.
3. Back down to a recovery pace with an exertion level 5-6 for two minutes.
4. Repeat the speed interval for one minute.
5. Repeat the recovery pace for two minutes.
6. Repeat the cycle until you complete the speed interval four or five times.
7. Work up to an exertion level on the speed interval of an 8-10.
Interval training may not be right for those with a chronic health condition or who are new to exercise. Consult your doctor before trying any type of interval training. And even if you’re cleared for training, experts don’t recommend intervals for year-round training, but rather as a kick-starter exercise to intersperse with your normal routine a few times a year. Consult a personal trainer or fitness professional for further information on interval training.
Sources: American Council on Exercise; WorldHealth.net; MayoClinic.com