Quezi

Swimming laps (Photo by Franklin Park Library - CC-BY)

Alternating short bursts of high-intensity exercise with active rest has proven to be one of the most effective methods of losing weight. Research shows that performing exercise which incorporates fluctuations in intensity burns more fat than aerobic exercise done at a steady pace.

A recent study from  the University of Virginia found that women who performed high-intensity interval training exercise burned more abdominal fat than those who maintained their existing rate of moderate-intensity training over a sixteen-week period.

Individuals do not need to be athletes to benefit from the increased fat burning induced by interval training. Researchers who placed both seasoned exercisers and sedentary individuals in an interval training regimen using stationary cycles found that both groups experienced an increase in fat utilization after exercise compared to more moderate aerobic training.

When trying to lose fat and build muscle, it is important to realize that the human body is quite good at adapting to daily energy challenges. Workouts which follow the same routine will eventually result in a  ho-hum response. The body is no longer challenged by what has become a familiar exercise regimen. Fat doesn’t budge, muscle mass stays the same, and your body simply begins to react by rote to the same type of repetition.

So what are some examples of high-intensity interval training? Simply put, any activity which alternates periods of high energy output with moderate activity or rest falls into this category. A very simple example  might be three minutes of slow or moderate treadmill walking followed by a 30-second sprint, done over five or six cycles.  A swimmer might do several cycles of three easy laps followed by a fourth at an all-out pace. Stair-stepping or jumping rope as fast as possible for 45-seconds followed by a 1-2 minute rest period are effective exercises that can easily be done at home. Fifteen to thirty minutes of riding a stationary bike or walking on an elliptical trainer with intervals of high and low intensity will be far more effective at burning fat than maintaining a steady speed.

But suppose you are a beginning exerciser and even walking seems a chore? A leisurely stroll down the street with a few 30-60-second cycles of quicker steps is enough to get you started. Is that even too much? Stand in front of your television, march in place slowly for 2-3 minutes and then pick up the pace of your steps for 30 seconds. Do this for several cycles until your body is ready for more challenging exercise.

Remember – even with interval training, it is important to change things around. Marching in place can be replaced by a day of stepping up and down on the stairs in your house. Walking intervals can be challenged further by short bursts of jogging or interspersing some hills. Do intervals on the stair stepper one day and on the rowing machine the next.

Finally, remember to have fun with interval training. After all, when we were children this type of short-burst exercise had a very simple name. It was called playing!