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High Intensity Interval Training
By: Craig Ballantyne, CTT Certified Turbulence Trainer
www.TurbulenceTraining.com
Interval training is much better than slow boring cardio for fat loss.
You will see high intensity interval training in a lot more workout programs
today because it’s more effective than traditional style of cardio.
Generally intervals should be 90 seconds or less. An interval is a short
period of high intensity work followed by a low level recovery period.
It is important to drop the recovery speed down low enough because many
people do not do this properly and don’t get the full benefits of interval
training.
If you are running at 10 mp/h for your interval and only drop down to 8 mp/h
you are not going to be able to sprint at 100% for your next interval.
Its ok to walk during your recovery in high intensity interval training.
Begin with a warm-up for 5- 10 minutes go right into the high intensity
interval training. Sprinting for 45s then dropping down to a walking pace.
That’s one interval, perform 6 and then a cool down.
So thats a great way to do high intensity interval training for fat loss.
Interval training is also great for athletes.
In many sports, a high level of aerobic fitness is necessary for optimal
performance because it promotes endurance and assists recovery in "stop-and-
go" type sports, such as ice hockey.
To improve aerobic fitness, coaches have traditionally prescribed long and
tedious sessions of continuous sub-maximal exercise for athletes, regardless
of their sport-specific metabolic demands.
Most team sports are not characterized by continuous sub-maximal movement
speeds, but rather these sports demand periods of high-intensity effort
interspersed with maximal bursts of speed and periods of almost complete
inactivity.
Take soccer for example, a player may move at a moderate speed for minutes
while following the play and then will be forced to sprint at their maximal
pace for the ball. After that, the player could be faced with a stoppage in
play of up to a minute due to various factors.
So I use high intensity interval training in the pre-season to build aerobic
and anaerobic fitness in athletes.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
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MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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