Interval training can help you get more out of your workout, increase your stamina and burn more calories in the same amount of time as your regular workout. Interval training involves short bursts of high intensity exercise followed by a recovery phase. People with health conditions and those who are just starting a fitness program should consult a doctor before beginning interval training.
You may begin interval training by varying the speed of walking. For example, if walking is part of your fitness routine, add a short period of fast running and then return to walking. During a 60-minute walk, you can increase your speed for at least 30 seconds after every 15 minutes of walking. The next time you walk, run for 1 minute after every 15 minutes of walking. The goal is to intersperse intense training in the regular fitness routine. Your body will respond by burning more calories during the intense interval. During the less intense interval of exercise, your muscles will be removing cellular waste that built up in the tissues during the intense exercise. You will experience the benefits of intense training with less muscle soreness.
Use interval training to burn calories in any fitness workout. Alternate your speed between a regular pace and intense bursts of speed. To burn calories faster during a standard workout, vary the intensity of your workout between short periods of high intensity and low intensity exercise. Begin with a 5-minute warm up by stretching. Next, perform 1 minute of high intensity exercise followed by 2 minutes of low intensity exercise to stimulate your muscles and burn more calories. The stationary bicycle and the elliptical machine are well suited for interval training because the user determines the speed. Exercise on the stationary bike or elliptical machine for 5 minutes at your regular pace and then increase your speed as much as you can for 1 minute and then return to your regular pace for the next 5 minutes.
Begin interval training slowly and do not overdo it. You risk injury to your muscles and joints if your body is not ready for strenuous activity. Always warm up by performing stretching exercises before any physical training. Add roughly 10 to 30 seconds of strenuous activity when you first start interval training and gradually increase the length of time, intensity or speed. Even a few seconds of intense exercise followed by your regular pace will help you shred more calories during your fitness routine and for hours after you finish.
