How can I incorporate interval training to my weight-loss workout?
Welcome! This article will provide you with detailed information on how to incorporate interval training to your exercise routine in order to lose weight. This article will explain why interval training is so important, show you how to start, give practical examples and provide additional tips for your success. We'll dive in.
Interval training is important for weight loss
The interval training involves periods of intense effort followed by low intensity recovery. The 'afterburn' effect is a method that has been proven to increase metabolism and help burn more calories after a workout. A study in the British Journal of Sports Medicine found that participants engaged in interval-training lost more weight compared to those performing traditional moderate intensity continuous training.
It's important to remember that, despite its many benefits, interval training is also intense. Individuals with health issues or new exercisers should seek advice from a medical professional before beginning an interval training regimen.
Interval training: How to Get Started
As with any exercise program, interval training is best done after careful preparation. Start by determining what level of fitness you have. Start with low intensity intervals for beginners and increase the intensity as you improve. American College of Sports Medicine recommends a ratio of 1:3 between high intensity and recovery. Consider choosing an activity you like to keep your motivation up.
Exercises that Interval Train for Weight Loss
- Intervals Walk-Run: Warm up by walking 5 minutes, and then alternate running 30 seconds with walking 90 seconds. This cycle should be repeated for 20 minutes. Then, cool down by taking a five-minute walk.
- Jump Rope: For 5 minutes, jump rope slowly to warm up. Alternate between 90 seconds resting or jumping at a slower pace and 30 seconds fast jumping. This cycle should be repeated for 15 to 20 minutes.
- Alternate between 3 minutes easy pedaling after a warm up and 1 minute hard pedaling. As your fitness increases, you can increase the intensity of hard pedaling.
- Swim two laps slowly, then swim one at high intensity. Add more intense laps as your endurance improves.
Other Tips
It's important to keep in mind that while interval training can be effective at weight loss, diet is also a key factor. Journal of the International Society of Sports Nutrition study suggests that exercise combined with a low-calorie, balanced diet will enhance weight loss. A lack of sleep may also hinder your weight loss efforts.
Conclusion
Interval training can help you lose weight. Not only does it help burn calories while exercising, but the metabolism is also boosted afterward. It's important to begin slowly, increase the intensity gradually, combine with a healthy diet and sleep enough. You'll be well on your path to reaching your weight-loss goals if you follow these simple steps.
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