Interval Training

Time to step it up.

Before I start, I must recommend that you do not check your weight on the scale too often. This is because if you are weight training, and to a lesser extent cardio training, you may be discouraged that your weight is going up after you exercise. However this is most likely muscle. Remember that muscle is more dense than fat. If you are hitting a plateau in your weight interval training is definitely for you.

Some key points to take note of:

- The best plan may be to check your weight once a week.

- When you do a weight check, always do it first thing in the morning after you’ve relieved your bowels and bladder and before you eat breakfast.

- Keep a chart of your weekly weights so you can be aware of any fluctuations.

- Muscle is more dense than fat, if you've been weight training and realize that you've put on some weight, don't be alarmed.

Now let's talk about interval training.

*     *     *     *     *

What is Interval Training?

If you are like most of us, when you train, you train with the same routine that you have done for months/years. You may be running at the same pace or even lifting the same amount of weights you have been for months. Our bodies just like us, gets used to repetitive behavior. Our body actually uses less energy to do the same task. So the more you do the same task over time, the less energy you use to do it with.

Interval training actually doesn’t allow your body to get used to a routine.

- An example would be running at a low speed for 10 minutes, then running at a much higher speed for 5 then back to the low speed again.

What are the benefits of Interval Training?

Interval training majorly shocks your cardiovascular system, and this will allow you to melt away those pounds much faster. Using interval training will increase your fast-twitch muscle fibers and this in turn causes your body to burn a lot more fuel. This can make you more agile, which will greatly enhance any sport you play.

Common Mistakes with Interval Training

The most common mistake when introducing interval training in your exercise program is that some of you don’t warm up their muscles sufficiently. Please remember, that when you start to introduce anything that has high intensity levels, it is always essential that you warm up your muscles adequately. Start with a low level of intensity and gradually increase your speed. 5 minutes is an adequate warm up, as long as you begin to start breaking a sweat. Warming up allows your body to start pumping blood quicker and more aggressively to supply your muscles with the fuel they need for the increased intensity ahead.

If you get cramps often, you haven’t given enough time for your muscles and cardiovascular system to adequately pump blood and remove waste products from exercising.

Use of the usual gym equipments such as the elliptical, rowing or cycling machine for warming up (not more than 10 minutes).