Interval Training is perhaps one of the effective methods of toning the body and reducing fat. And it is also one of the less frequently employed methods of fat loss, despite the fact that most treadmills and elliptical machines today have built in interval training circuits. Perhaps this has something to due with the simple misunderstanding of the concept of intensity.
When training the body for tone and fat loss, there are two important principles one must adhere to. The first principle is intensity of training, because the body needs to be stimulated to grow and change. Stimulation comes from pushing the body to higher extremes of energy output, regardless of whether you're talking about weight training or cardiovascular training.
The second principle is that of variety. Variety in training is important because our bodies are hardwired to adapt to our environments, and that means adapting to certain fitness routines or levels of energy exertion. In fact, our bodies can adapt to a routine in as quickly as a couple weeks, at which time the body will plateau, and our metabolic rate will adjust to consider this new level of energy exertion standard, and so will respond more stubbornly by using less fat to fuel the workout.
The beauty of interval training is that it capitalizes on the best of both of these principles. Interval training is inconsistent and intense. It puts much more stress on the body than steady cardio training alone, as it forces you to alternate between moderate and high intensity levels. And as a consequence, our bodies are not able to easily adapt to such training, and so are forced to work hard each and every session.
For those unfamiliar with how this training looks, here's a quick example. After a 5 minute warm-up of moderate jogging, you may add 1 minute of high intensity sprinting, running at a level you could not sustain for 2 minutes. After that 1 minute, you return to your base speed of moderate jogging for 2 minutes. Then repeat this 1 minute sprint and 2 minute jog for 3 to 5 sets, depending on your level.
One of the other benefits of interval training is that because of the added intensity levels, it is less time consuming and more effective than traditional cardio training. An interval session need not last longer than 15 to 30 minutes, including warm-up and cool down. For beginners, sessions of 15 to 20 minutes total are ideal. And if you perform these 2 to 4 times a week, again depending on personal recovery time and strength, you'll meet your fitness goals rather quickly.
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