Need a Fitness Boost? Try Cardio Interval Training!

Interval training, sometimes called high-intensity interval training (HIIT), involves a variable combination of high and low intensity within a single workout session.  In the session, a higher intensity effort is followed by a lower intensity or “active recovery” period and then repeated.  This type of training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration.  Interval training is awesome for fat burning and aerobic conditioning, but let’s have a look at some more reasons to use interval training for your cardio workouts.

 Benefits of Interval Training: 

1. Intervals vastly reduce boredom.  Traditional steady state cardio training can become quite boring.  Interval training offers more variety and excitement to your workouts.
2. Interval training increases post-exercising energy expenditure (calories burned following exercise) more than stead-state exercise, which means that more fat is burned.  After intense exercise, the body needs extra calories as it works to repair state (e.g. reduce heart rate).  This can take many hours so you will burn more calories long after the workout is over.  In fact, research shows that metabolic rate is higher for several hours following interval compared to steady-state exercise.
3. Interval training stimulates the respiratory system, cardiovascular system and nervous system to a greater degree.  Therefore, more fat and carbohydrates are burned to support the expanding energy demands of the body during and after intense exercise.
4. Interval training increases the activity of enzymes involved in fat burning.  Research has shown that after a bout of interval training there is more fat in the blood (i.e. free fatty acids), which is an indicator of more fat being used for energy production.
5. HIIT burns more calories.  As an example, 30 minutes of an Elliptical machine using a steady-state program will burn roughly 292 calories, whereas, 30 minute of intervals will burn approximately 584 calories!!
6. HIIT is heart healthy and causes a greater increase in VO2maz (aerobic capacity).  By stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady-state exercise.
7. HIIT allows for better time efficiency.  For instance, a typical 40-minute steady-state ride on a bike could be reduced to 20-minutes of HIIT, due to its demands on the aforementioned systems.
8. HIIT results increased amounts of circulating growth hormone (GH) following exercise.  This promotes an increase in lean body mass and increased fat burning.  This does not occur to the same extend with steady state exercise.  This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat.
9. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibers.  This is in contrast to steady-state exercise that only makes use of the type 1 fibers.  By increasing the conditioning of these type 2 muscle fibers you will greatly increase your capacity to tolerate high-intensity exercise/activity, which means an increased opportunity to exercise at levels that burn more calories
10. Because of the high intensity of this exercise and the increased use of anaerobic type 2 muscle fibers there is an increased use of the body’s glycogen (muscle-stored carbohydrates) stores.  This is very beneficial for fat loss as the body will conserve carbohydrate following exercise and thus use fat as an energy source for the body’s energy requirements.  The more glycogen you use during exercise the more fat you will burn following exercise!!
11. In addition, some of the other potential benefits of interval training when compared to steady-state endurance training are as follows:  increased anti-oxidant protection, improved immune function, reduced risk of joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise and an increased in capacity for the heart to handle life’s every day stressors.

 **Interval training is not a substitute for properly performed resistance training, but it is an excellent complement and remains consistent with the AFFL exercise philosophy…………….

 “EXERCISE SMARTER AND HARDER!!”