First, if you don’t know what interval training is, it is
simply a type of workout, which blends high-intensity exercise with less
intense training. These are paired in sets, and the sprint intervals are where
you push yourself to the limit. These are usually much shorter in duration, and
can be as little as 15 seconds long. An example of a sprint interval is running
at full speed for 30 seconds, or doing an uphill climb on a stationary bike for
10 minutes. This is followed by a rest interval, in which you are still working
out, just at a much lower level. This allows your body to recover from the load
placed upon it during the high-intensity exercise. An example would be jogging
after running at full speed. The amount of rest time is determined by your
level of fitness, and the less time spent in the rest interval, the more
effective your workout will be.
Now that we have a good idea of precisely what interval
workouts entail, let’s look at a few tips that will help you get the most
benefit from this type of exercise program.
Tip #1: Have a Big Focus!
The first tip to implement in your interval workout is to
focus on the largest muscles in the body the most. The reason interval training
is such a great workout is because of a technical process called Excess Post
Exercise Oxygen Consumption or EPOC for short. This biological mechanism is how
your body restores the energy to your muscles after a period of high intensity
exercise. Because the larger muscles in your body have larger energy stores to
begin with, they require more calories to restore them back to normal levels.
When you burn calories, you shed pounds, and that is your goal!
So, instead of spending the bulk of your time working out
muscles like your biceps and triceps, focus on the large muscle groups found in
the lower body instead. Your quads are a great place to start, and exercises
like squats use a tremendous amount of stored energy to accomplish. Therefore,
to lose the largest number of pounds, use the biggest muscles in your body!
The second tip to take your weight loss efforts with
interval training to the next level, is to stretch the time of your sprint
intervals to the limit. The intensity of sprint intervals burns a tremendous
amount of calories, and it also works to speed up your resting metabolism as
well. That means, not only will you be burning more calories during your
workout session itself, you’ll also burn more throughout the rest of the day
too! Clearly, this approach will help you to lose weight quickly. Also, another
key to losing the weight, is to make sure your sprint intervals are at maximum
intensity. On a scale of 1 to 10, if you can consistently hit 10 during this
phase of your interval workout, you will be well on the way to achieving your
weight loss goals.
If you can’t push yourself for much longer at first, don’t
despair. A third technique you can use instead, is to shorten the length of all
intervals in your routine. Changing from low to high intensity exercise
requires a massive shift in your body, and the more times you undergo this
process during your workout, the more your body will change. When you
constantly draw upon your body’s reserves in the way interval training demands,
it begins to reduce its fat production and channel calories into energy for
your muscles instead. So, if you can’t lengthen your sprint intervals right
away, simply shorten your periods of rest instead.
This next tip may seem counter-intuitive, yet it works well.
To enhance the impact of your interval workout, eat a meal before you step into
the gym. For many years, it was thought that waiting to eat until after your
training was complete burned more fat in the end. The reason for this, is
because your insulin spikes when you eat, and this substance keeps your body
from shedding fat. Yet, new studies suggest that eating before your workout is
better, as a good meal will give you the energy to push your body harder in
each set. As is the case with interval training, the higher intensity level you
achieve, the more fat you consume. So, though eating preserves fat to some
extent, the better quality of your workouts will more than make up for this. As
a side benefit, eating before exercising causes you to eat less during the rest
of the day, meaning you’ll lose even more weight overall. It is best to eat
something that is easy to digest about 30 minutes before your interval workout.
The fifth tip to get the most out of your interval training
has to do with nutrition. If you eat in tandem with the right exercise program,
you can effectively double the effect of your weight loss efforts. While it is
important to eat before working out, as we saw above, don’t load up your plate
with lots of carbohydrates. This is true for the rest of the day as well, as
carbohydrate moderation can produce dramatic results when you exercise as well.
Also, getting the right minerals and vitamins in you diet is vital, as
deficiencies in these will lead to low endurance, and therefore poor interval
training sessions. Finally, proper hydration is key, not just while your in the
gym. The rule of thumb is, eight to ten glasses of water per day, but you may
need more if you are training especially hard. Getting enough water helps your
cells to stay healthy, and it will help give you the energy you’ll need to push
yourself in the sprint interval portion of your workouts.
There you have the best tips and techniques for getting the
most from your interval training. This type of exercise program is one of the
best for weight loss you can implement in your life. If you want to shed pounds
fast, then incorporating a good interval workout will give you the results
which you desire. So why not your training program starts today, and you’ll hit
your ideal weight before you know it! More Information please visits the site
www.flattenyourabs.net
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