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High Intensity Interval Training Boosts Fitness Faster
By admin | August 5, 2008
You can lose more fat and get in shape faster if you choose high intensity interval training over slow-mo aerobic exercise.
The fitter you get, the better job your body does at burning fat and building muscle. And you’ll build your fitness levels faster with interval training.
I’ve discussed high intensity interval training in previous entries.
A new study, led by Jason Talanian (Journal Applied Physiology, 102: 1439-1447, 2007), showed some impressive findings.
Subjects that completed seven high intensity interval training workouts over a two week period were able to increase aerobic capacity by 13 percent, boost fat burning capacity by 36 percent and
increased key aerobic enzymes by nearly 25 percent.
After the two weeks of interval training, the subjects used less muscle glycogen (stored carbohydrates) during a 30 minute bicycle ride at 60 percent of maximum effort.
The high intensity interval training program they followed consisted of 10 sets of 4-minutes of cycling at 90 percent of max effort alternated with 2 minutes of rest.
Long-term studies on this topic confirm that high intensity cardio training causes more fat loss than typical low intensity aerobics.
The body does use more fat for fuel at lower intensities and more carbohydrate for fuel at higher intensity levels. However, the important factor is the number of calories burned.
The interval training burns more total calories while also increasing the body’s ability to use fats as fuel for the rest of the day and night.
In other words, you get a calorie burning boost while at rest after interval training. This is something you don’t get with lower intensity aerobics.
Topics: Cardio Training |