Interval Training Advantages For Fat Loss and Endurance

Interesting Results from an Interval Training Test

A study was published in the Journal of Applied Physiology in 2005 about HIIT (High Intensity Interval Training). Now, 16 people took part in this test, and they were divided evenly into two groups, (so it was 8 people in each group). The first groups of people did nothing for two weeks, while the other group did high intensity training with intervals. Before this study began, each group was tested for their endurance and after the two weeks were over, the “interval group” doubled their endurance capacity!

Interval Training produces better Endurance than “Endurance-Type” Exercise

Of course we both know that people who had some activity (like sprinting) will have better health overall verses someone who did nothing. But what if the interval group were compared to a group of people who did “authentic” endurance exercises? Now the “endurance group” performed steady state cardio exercise for 2 hours a day, 5 days a week. (In total that would be 20 hours of slow cardio.)

So which group had more endurance?

And the winner is… the interval group! It’ll be a while for people to realize that HIIT can increase your endurance better than steady state cardio. You’ve got to realize that this information isn’t anything new, but it isn’t mainstream either. (No wonder most of the population is overweight!) I’m not totally against slow cardio (it has its specific uses), but almost no one does HIIT… just step into your local gym and you’ll see what I mean. People will jog or walk for hours on a cardio machine, and never increase their intensity.

How then should endurance runners train?

In case you are an endurance athlete, then continue doing endurance exercises. But you know the pain that comes from long slow cardio, so what’s the solution? That’s where Interval Training comes in. Your muscles and tendons need to become stronger, so that you can run even longer, so add some form of High Intensity Training to your cardio workouts. That is the perfect mix for an endurance athlete, but if you aren’t into endurance sports then rather do more interval exercises.

What exactly should “everyone else” be doing?

I’d recommend performing a HIIT workout followed by slow cardio. Together… they make a “fat loss furnace”! You’ll feel more active, and your joints and tendons will feel much stronger. Do the less intense part of your cardio workout for 20-30 mins. 1-2 times a week is good enough, and if you really need to slim down (for a vacation trip), then do it 3-4 times a week.

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