One of the keys to burning fat and losing weight is a strict regimen of interval running. This training method consists of repetitions of high-intensity work interspersed with rest periods of low-intensity. Interval running is effective at increasing the intensity of work you can perform with less fatigue and will allow you to complete your workout in a shorter time period.
Benefits
Intervals can dramatically limit the amount of time you need to spend running. Instead of doing a light jog for 45 minutes, interval running can reap the same results in half the time. Since your workouts will be more intense, you will burn more calories, lose more weight and increase your body's cardiovascular fitness levels quicker than if you were doing traditional steady-state cardio. Using intervals can challenge you to burn through plateaus hit in your normal workouts.
Types
Interval running can be accomplished on a treadmill or outside on the street, at a park or on a track. Treadmills have the added advantage of controlling the intensity in both the rest and recovery phases for you, and many have built-in functions designed specifically for interval training. Make sure you are used to adjusting and transitioning between different speeds before you attempt an intense workout. Interval running not completed on a treadmill requires that you pay close attention to the work-to-rest ratio and the intensity of each repetition.
Why it Works
Intense activities like interval running spike your body's heart rate for numerous bouts and you will not only lose fat during the activity, but for hours after your workout as well. Changes in muscle fiber recruitment patterns allow your body to more efficiently use fat as an energy source while at the same time preserving stored carbohydrates. Eventually, this process will lead to weight loss as your body's metabolism is kicked into high gear.
Examples
There are a wide variety of methods you can use when interval running to lose weight. If you are a beginner, you can walk for three minutes and then sprint for 30 seconds. The work phase of the interval should be taxing and should push your heart rate from anywhere between 85 to 95 percent of your maximum heart rate. To progress in your workouts, you can add repetitions of intervals, decrease the rest period or make the work bout more intense.
Considerations
Before any exercise program you should consult a physician to determine your overall fitness and cardio level and to make sure you do not have any contraindications to training. These results will determine the length and intensity of each workout. Prior to starting interval running, you need to do a light warm-up such as jogging for five minutes at a moderate pace to increase blood flow to the working musculature and to prepare your body for the intense exercise about to occur.
