September 20th, 2021
We Can Help You Reach Your Weight Goals!
Exercising at a constant rate will not produce the same results as interval training. Many people work out for an hour or more every day, several days a week, with little to show for it.
While interval training has been around for a while, it has recently gained popularity as a way to reach weight loss goals.
The following information explains what interval training is, why it works, and how you can incorporate it into your favorite exercise routine.
For more information on how interval training could benefit you, don’t hesitate to contact us today!
Can interval training help my condition?
Interval training is likely to be beneficial for you if you are suffering from a painful or uncomfortable condition. In fact, according to a study reported by the National Institutes of Health, interval training can help many patients with chronic conditions, including those living with COPD.
According to the study,
“Physical training is beneficial and should be included in the comprehensive management of all patients with COPD independently of disease severity. Different rehabilitative strategies and training modalities have been proposed to optimize exercise tolerance. Interval exercise training has been used as an effective alternative modality to continuous exercise in patients with moderate and severe COPD.”
The study concludes that interval training for patients with COPD can indeed be beneficial. As stated,
“The main purpose of this review is to summarize previous studies of the effectiveness of interval training in COPD and also to provide arguments in support of the application of interval training to overcome the respiratory and peripheral muscle limiting factors of exercise capacity. To this end we make recommendations on how best to implement interval training in the COPD population in the rehabilitation setting so as to maximize training effects.”
COPD isn't the only condition that can benefit from interval training. If you have a specific condition and you're considering interval training, don't hesitate to contact us. We can assist you in determining the best training plan for your needs and specific condition, so you can get back to moving comfortably!
What can this training do to help me with my weight goals?
Interval training is effective because it burns more calories during the workout while increasing overall fat burning throughout the day.
The "afterburn effect" causes a post-exercise consumption of oxygen, which increases fat burning more than steady-rate workouts.
Interval training is also effective because it only takes 20 or 30 minutes per workout, is appropriate for all fitness levels, and can be done almost anywhere.
So, what exactly is interval training?
Interval training is also known as HIIT (High Intensity Interval Training). This type of training requires you to perform short bursts of intense exercise followed by short rest periods.
By alternating between intense bursts of activity and more moderate activity, you can keep your heart rate elevated while increasing your need for oxygen.
A basic interval routine might consist of 2 or 3 minutes of moderate walking followed by 30 to 60 seconds of jogging or running.
For running
The great thing about interval training is that you can make it as easy or difficult as your fitness level allows. Your interval training could include a routine as easy as walking for 2 minutes and then running for 1 minute.
Your overall workout would last 20 to 30 minutes. A more difficult interval routine could include jogging slowly for 2 minutes and then running for 4 minutes. You could complete 5 cycles for a 30 minute workout.
For biking
Before starting make sure the resistance level on the bike is high enough so that your legs don't spin out of control during the intense phase of the workout.
Begin your workout with a steady 5 minute warm-up at a moderate pace. Then, complete 30 seconds of intensity followed by 30 seconds of easy pedaling.
This should be repeated 4 or 5 times. Then increase each rep to 1 minute of intensity followed by 1 minute of easy pedaling.
For swimming
Instead of timing your intense portions of the workout it may be easier to divide swimming workouts into laps. For example, you could swim one 25 meter freestyle as quickly as possible and then complete a 25 meter backstroke at a leisurely pace.
Swimming is a great way to get an intense workout while exerting minimal strain on bones, joints, and tendons. Incorporating physical therapy into your routine can maximize muscle strength and flexibility, and even promote healing.
For jump roping
The easiest jump rope interval workout is to simply pick a number of reps. You could jump 100 reps and then rest for 1 minute.
Repeat until you reach 1,000. You could also do timed reps. Get as many jumps in as possible in 30 seconds and then rest for 60 seconds. Just 20 minutes would provide a fairly intense workout.
Finally, you could do sliding scale intervals. This would include 300, 200, 100, and 50 reps. You would rest 60 to 90 seconds between each of the sets.
Consult with a physical therapist to begin a treatment plan
Are you ready to start interval training and take back control of your life? Contact us right away to set up a consultation and get started!
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