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increased and decreased intensity of the workout will push the body beyond
its present capacity in order to achieve enhanced performance. Interval Training has gained
prominence as the better way to reach maximum cardiovascular fitness, strength and endurance, and
burn fat more rapidly.
In this exercise, you will alternately perform high intensity training
with low intensity one. Some of the interval training benefits and the differences
between interval and steady training are:
Interval training provides you an after-effect of continued cardiovascular fitness enhancement and
increased metabolism hours after you are done with the workout.
Loads of calories are continuously eliminated for hours after the interval
training in what is termed as EPOC or excess post-exercise oxygen
consumption.
EPOC differentiates interval training from regular training because, the
fat you burn during regular training stops as soon as you finish your workout, while in interval
training, you still lose fat continuously several hours after the exercise had ended. So,
does interval training burn more fat? Yes, it does!
In steady workout, you need to allot hours to complete while interval
training will only take around 30 minutes including the rest interval but even with this short
period, the after-effects will last the whole day.
The intervals will allow your body to rest and recover myoglobin supply
which is essential for burning up fat to serve as fuel. With steady workout, the long hours of
exercise has a tendency to use up the myoglobin and instead of burning fat for fuel, the body will
instead use carbohydrates as energy resource.
The variety in exercise eases boredom and advances
motivation.
There is less chance of your muscles getting sore because of the
low-intensity intervals whereas in steady workout, you are more likely to have your muscles
fatigued because of the relative
duration.
Recommended Interval Training Equipment
There are various ways you can perform your interval training, you can do
it with or without equipment. You can make use of sandbags, sleds, or jump rope. Other recommended
interval training equipment are dumbbells, recumbent bike, treadmill, and the elliptical
machine.
Benefits of Interval Training on Treadmill
Treadmills are used for regular and interval training exercises. In
interval training, they can either increase the speed or raise the incline so as to make the
routine more challenging. In addition, when they are performing high intensity workout with another
equipment, they can use the treadmill during their rest interval.
There are known benefits of interval training on treadmill;
You can exercise indoors, without having to contend with the weather conditions as when you do your
running outdoors.
It is better when doing incline running since there is no need to run
downhill which is unavoidable when you run outdoors.
In a controlled environment, it is easier to measure and monitor your improvement.
Interval Training on Elliptical Machine
Aside from the treadmill, some people also prefer to make use of an
elliptical machine for their interval training. This machine is especially right for beginners to
interval training since they can control the speed with which they make out their
workout.
For the interval training proper, they can set the level at 3-5 as their
low-intensity routine then switch to level 5 -8 as their high-intensity one. Interval lengths can
also be adjusted as you gain strength and endurance.
Persons who are deliberating over which to choose, interval training on
treadmill or interval training on elliptical machine, here are some points which could help you
decide.
Generally, both equipments provide effective cardio workout but elliptical
machine means less stress on your hips, back, and knees than running on treadmills.
A number of elliptical machines allow you to work out legs as well as arms
since they have movable poles or upper body handles; treadmills don’t.
Elliptical machines allow working out of calf and hamstring muscles more
because they can be pedaled backwards; pedaling in reverse provides more workout than forward
movements.
Safety – there is no danger of falling or stumbling on elliptical machines, often encountered when
running on treadmills.
With elliptical trainers, you determine the speed with which you perform
the routine, while in treadmill; you have to match the set speed on the machine.
Less jarring on the joints and no impact at all on the foot since your
feet never leaves the pedals as compared to jogging outdoors or running on a treadmill. Treadmills
are less costly than elliptical machines. When training for running endurance and speed, the
treadmill serves the purpose more than the elliptical machine.
When you are doing interval training routines, there are interval lengths
which you need to observe in order to achieve the best results. When you have a training partner,
he can monitor your workout intervals through the use of an interval training
stopwatch. Your partner of coach can inform you when you are through with one routine and
needs to start on another since if you will still be the one to check the interval training
timer, you will lose time and momentum.
Innovations to make workouts more interesting include the interval
training dvd workouts. These videos feature alternating routines of toning and aerobics or
all-aerobic routines but with fast and slow movements alternating each other.
So, for more effective cardiovascular enhancement, more sculpted physique,
better endurance and muscle strength, try switching to interval training workouts. While you’re at
it, compare if you get more results with interval training for fat loss than with steady or regular
training exercises.
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