How to Use Interval Training?

Interval training essentially means training in particular intervals. This will mean running, cycling, skipping etc., but breaking it into segments of different speeds. Usually this will mean running fast for a period of time, and then jogging or walking more slowly for a set duration. By doing this you are then able to burn more fat more quickly and train your heart harder than you otherwise would have been able to.

Here we will look at how it works and how to do it...

How Interval Training Works
Interval training is a far more effective way to train than simply running for long periods for many reasons. Essentially what you are doing here is splitting your training up in a similar way that you might if you were lifting weights – into a series of 'sets' and 'reps'. By doing this you enable yourself to train harder and more intensively than you otherwise could – because you are going to rest again afterward thus enabling some recovery period.

What this does is to allow you to reach an anaerobic state, which means you're training without the use of oxygen – because you are going at such a rate that the blood can't supply enough oxygen to the muscles quickly enough – and this leads to your burning more fat from your stores around your body. This also results in greater amounts of lactic acid which are a by-product of the body's alternate energy systems, which in turn enables you to improve your anaerobic threshold – thus allowing yourself to run faster for longer and improving your athletic ability.

At the same time this allows you to increase your heart rate more and this causes it to grow more. Finally, because you have been sprinting rather than just jogging, this will also enable you to trigger the release of more hormones in your body – such as endorphins (which act as natural antidepressants) and such as growth hormone which leads to more muscle building and greater fat burning.


In short, if you aren't breaking a sweat and getting a burn in your muscles, then you aren't really achieving that much. Interval training provides a way for you to do this and to do it much more quickly and efficiently.

How to Use Interval Training
To use interval training you can choose any form of CV be it running or rowing. Simply you are going to elect times and speeds and break your workout up – so for instance you might change between running slowly for three minutes and running quickly for one, or you might go from running slowly for five minutes to running fast for two – and you might choose the settings '8' and '12' on the treadmill for instance. See what you are able to keep up with and monitor your heart rate and its upper limit. Just make sure to really push yourself during the fast sections but to also give yourself time to recover in between.

You can also use this kind of training outside and it lends itself well to this style of workout – simply select a distance – such as the distance between two trees or two lampposts which you can use as markers and then choose to jog two laps and sprint one. This also allows you to get into shape quickly without travelling out into the middle of nowhere and risking getting caught in the rain.

Note: This is a somewhat advanced way to lose weight and improve fitness recommended for people who are young and in generally good health. If you are unsure, then you should consult with your doctor before beginning this type of training.

Source: Health Guidance