The ups and downs of interval training
Hands up anyone who wants to get fitter and burn more fat without any extra trips to the gym. We thought that would get your attention.
The way to kick-start your metabolism and burn more calories is through interval training. This kind of workout consists of alternating short, high-intensity spurts of exercise with periods of recovery or lower intensity exercise. It has been a successful training trick of professional and amateur athletes for years and, no matter how fit you are, it’s a great way to improve cardiovascular fitness and lose body fat.
There are two levels of interval training: anaerobic and aerobic. Anaerobic interval training (which means without oxygen) is for people who are extremely fit. It involves working a muscle to complete failure or fatigue, as in sprinting or aggressive weight training. Aerobic interval training involves working the muscles but not to fatigue. For now, we’ll just concentrate on the aerobic type of training.
Who is it for?
Aerobic interval training is great for fitness beginners because it enables you to develop your fitness level steadily. More advanced exercisers can use it to step up their workouts.
How do I do it?
Beginners: Start with a five-minute warm-up and pre-stretch, then do two- or three-minute intervals on a stationary bike with enough resistance to make you work out at 50 to 60 per cent of your aerobic capacity. Follow this with two minutes of cycling at the same speed with no resistance. Repeat each interval four to ten times.Regular exercisers: Crank up the resistance for two minutes, then lower it slightly during the recovery periods. Aim to work out at between 60 to 75 per cent of your maximum heart rate.
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