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The latest workout trend seems to be interval training. Internal training, or exercising where you are constantly changing the level of intensity, keeps the body on its toes. By pushing hard for a couple of minutes followed by a couple of minutes at a lower intensity you are able to work harder in a shorter amount of time and thus burn more calories. The method works great for losing weight as well because it keeps your body challenged, includes cardio and weight training in the same workout and eliminates boredom.
You can do interval training with the cardio machines you are currently using. For example, if you choose to run, do so for about 3 minutes at your normal pace. Then, push into high drive and go as fast and as hard as you can for a full minute. Now, return to your normal pace for another three minutes, and repeat the sprint again. Because you are pushing hard for that minute, it will likely take the full 3 minutes jogging for your heart rate to return to normal (Chia, 2010). If you are a beginner, consider making your intervals walking and then running. This is a great way to work on your running strength and will have the same overall effect.
Not only does working out with interval training help to keep your heart rate up longer and thus burn more calories, it also saves you time. People trying to lose weight should spend an hour doing cardio each day. Instead, by trying intervals, you can burn just as many calories in 30 minutes because you are pushing that hard. One of the biggest obstacles in losing weight tends to be finding the time, so this method is a double win.
Another problem with weight loss can be boredom. It’s not exactly the most exciting thing to spend an hour going round and round on the elliptical trainer. Interval training is a great way to combat this monotony. You can still use the elliptical machine; just push harder when using it. Also, find ways to incorporate free weights during your transition periods, to keep the blood pumping between cardio machines. Many classes, like boot camps, will incorporate periods of high intensity cardio in the form of jumping rope, followed by a much lower intensity push with free weight training. Use this class for getting cardio and strength training in one.
Because interval training is going to challenge your body to work aerobically and an aerobically at the same time, you are going to burn tons of extra calories. The muscle tone you gain will help you to increase your metabolism which will help burn more calories throughout the day. This leads to long term weight loss (Appleby, 2010).
Give interval training a try if you are looking to change up your workout. This is a great cure for the boring workout and will cut your workout time in half. The calories torched will be very high and you are likely to come away from the training feeling stronger and sleeker. Interval training is the perfect weight loss trick to push through a plateau and reach your ultimate goal, or get started losing weight to challenge your body. This is not an easy workout. You will have to work out, but the weight loss you are looking for will follow.
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