Interval Training

ALL ABOUT INTERVAL TRAINING why is it so good for you? Interval training is one of the most effective exercise methods for burning fat during exercise and even hours after you've stopped. But what exactly is it and THE BEST WAY TO LOSE WEIGHT Interval training is an || || AFTER WORKOUT excellent calorie burner. RESISTANCE + INTERVAL The stress that interval INTERVAL CARDIO training places on your body means that in order to return to a stable state it STEADY STATE CARDIO requires extra energy, so our calorie burn is high even after exercise. Doing interval WORKOUT cardio means you burn more calories during and after each session than you would in a steady state cardio session. 1-2 HOURS 6-8 HOURS 48 HOURS The post-exercise calorie burn can last up to 6-8 hours Combined with resistance training, it lasts up to 48 hours If fitness and weight loss are your goals, consider interval training for maximum benefit! LOST 3.9 kg GAINED 0.5 kg Note: Any specific exercise program should be planned in conjunction with an expert so exercises can be selected specifically for your current physical capability A 15-week study comparing steady cardio exercise to interval cardio showed that the steady state group gained 0.5kg of fat whilst the interval group lost on average 3.9kg of fat INTERVAL TRAINING VS. STEADY CARDIO EXERCISE A 13 stone man running at intervals of 4, 8, 4, 10, 4, 10, 6 and 4 miles per hour for 26 minutes could burn 500 CALORIES BURNED 450 400 350 a total of 444 calories 300 A 13 stone man running at 6.25 miles per hour for 26 minutes could burn a 250 200 150 total of 364 calories 100 50 2 MIN 6 MIN 8 MIN 12 MIN 14 MIN 20 MIN 24 MIN 26 MIN WHAT IS INTERVAL TRAINING? ANAEROBIC AEROBIC kg Interval training is bursts of high-intensity exercise alternated with periods of low-intensity exercise It is favoured by coaches and personal trainers due to its effectiveness for Interval training works both the anaerobic system and aerobic system. losing weight & increasing fitness levels THE ANAEROBIC SYSTEM ENERGY- LACTIC OXYGEN- ACID During high-intensity running, the anaerobic system uses energy stored within the muscles Anaerobic respiration works without oxygen, but the by-product is lactic acid As lactic acid builds in the muscles, the runner needs additional oxygen to restore body systems to normal THE AEROBIC SYSTEM ENERGY OXYGEN CARBOHYDRATE It is during low-intensity recovery periods that the heart & lungs work together to provide the oxygen and break down lactic acid The aerobic system uses Repetition of this type of training enables the body to build new capillaries, allowing better intake and oxygen delivery to working muscles oxygen to convert stored carbohydrates into energy +260% LACTIC ACID PERFOMANCE Muscles develop a higher tolerance to the build-up These changes result in improved performance, particularly within the cardiovascular system Researchers at McMaster University, Hamilton, Canada found in 2011 that interval of lactic acid and the heart muscle is strengthened training increases muscle oxidative capacity by 260% WHERE DID INTERVAL TRAINING COME FROM? In the 1930s, German coach Woldemar Gerschler introduced interval training to train the heart as you He used this technique to coach athlete Roger Austrian athletics coach Franz Stampf introduced the idea of interval training to England in 1937 Bannister to the world's first 4-minute mile in 1954 would other muscles SOURCES http://en.wikipedia.org/wiki/Interval http://www.intervaltraining.net http://www.barnetpersonaltrainer.co.uk/interval-training-for-fat-loss/ http://www.peakhealthadvocate.com/828/health-benefits-of-low-volume-high-intensity-interval-training/ http://stevequick.blogspot.com/2008/01/interval-training-1-history.html http://en.wikipedia.org/wiki/Franz_Stampfl http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp http://www.cancerresearch.unsw.edu.au/somsweb.nsf/resources/POMO801/$file/Jan08.pdf aining 1930s FITNESS 1937 1954