Burn more fat in less time

By DAN STRAYTON
As published Oct. 17, 2007

Interval training has been around for centuries, usually as the cornerstone of athletic conditioning programs, but recent research shows that this method of exercising can help everyone from novice exercisers to elite athletes burn fat, lose weight, get healthier and improve performance.

Interval training (IT) involves alternating short bouts of fairly intense exercise with longer bouts of light exercise or complete rest. Of course, “intense” and “light” are relative to each individual doing the exercise.

You may find that walking very quickly is enough to get you working hard and out of breath while someone else may need to sprint during their work bouts to reach the proper intensity. That is the beauty of interval training – it can be easily adapted to an individual’s fitness level and personal goals.

A recent article in ACE FitnessMatters, a fitness industry publication, delved into the latest research into the benefits of interval training. The end results of these studies showed that people could burn more fat and calories in less time when doing IT compared with long bouts of moderate intensity exercise. Likewise, they received comparable or better cardiovascular health and performance benefits with IT when compared to the results from longer, easier bouts.

One study had participants performing repeated 4-minute bouts of fast cycling while another had novice exercisers doing 8-second sprints on bicycles alternating with short rest periods for a total of 20 minutes. Both of those studies showed that participants saw results comparable to 60-90 minutes of continuous, moderate exercise. For those who are looking for fast, efficient exercise, interval training is a fantastic option.

This type of exercise can be performed with virtually any form of exercise – walking, running, cycling, swimming, rowing, strength training, etc. You can even combine different types of exercise for your interval training (e.g. alternate cycling and strength training exercises or walking and running, etc.) And, IT can be performed at all different levels of intensity and duration.

Novice exercisers would opt for shorter work bouts and longer rest periods while more fit individuals may challenge themselves with longer or more intense bouts of exercise. This mode of training is also a great way to spice up a stale exercise program.

To add this form of training to your exercise program, begin with an exercise you do regularly now and gradually begin to perform your intervals of hard and easy exercise.

On the treadmill, spend a few minutes warming up then increase the speed to a level that has you breathing hard for 2-3 minutes. Follow that with a slow walk for an equal amount of time and repeat 5-6 times. Apply this same principle to whichever mode of exercise you prefer.

As you become comfortable with IT, you can vary the intensity or duration of your exercise. Listen to your body and increase the workloads gradually over time. It is probably best to perform IT only two days per week and use your other exercise days for less intense sessions.

With interval training, you’ll end up performing a greater total amount of work, you’ll burn more calories overall and you’ll see faster results from your exercise. Also, because you are working your muscles a little harder they’ll become, well, a little harder. More intense exercise produces greater “firming and toning” results than moderate intensity exercise.

Faster results, more calories burned and firm, toned muscles – sounds good doesn’t it? So, next time you head out to exercise, mix it up a little with interval training and you just might surprise yourself.

Good luck and keep moving (fast then slow, fast then slow)!


[Dan Strayton, general manager at Health Unlimited on Century Drive in Mt. Airy, holds a master's degree in exercise physiology and would be happy to answer any questions you may have about exercise, health and fitness. Write to him in care of the Mt. Airy Messenger, P.O. Box 897, Mt. Airy, MD 217710897; or send e-mail to dans@myhealthunlimited.com.]