Interval Training - A better way to Obliterate fat

Nowadays more people are taking up interval training over sustained aerobic activities. This maybe due to the fact that you burn more body fat with the former, compared to the latter. It is also less tedious unlike the monotony of long distance running.

There are several reasons why interval training is better for fat loss than long distance running. One reason is that you retain more muscle, and produce more muscle mass resulting in higher calorie expenditure. The more muscle you have, the more of a fat-burning machine you become. To enhance the fat obliterating effects even more, chuck in an intense weights workout to your training regime! However, that's a totally different topic to what this one is about, so I will not digress.

Another valid reason to avoid long distance running is that it can be very stressful on the body. The more stress placed on the body, the more cortisol you will produce. This can actually be counterproductive for a fat loss goal, as cortisol is a muscle-destroying hormone. Also, cortisol is lipogenic which means it makes the body store more fat. As cortisol is a totally different subject, I will not deviate from this article. One of my next pieces will be on cortisol.

Before embarking on a high intensity interval workout, it is recommended that you get the clearance from a qualified physician first, especially if you have been sedentary for several months. I have given examples of a beginner's workout progressing into advanced. If you have not exercised in over 3 to 6 months you should start with a moderate intensity interval workout.

 

Some factors preventing sprint training

Before you begin you should check the list below. If any of them applies to you, you should not do any sprint training workouts!

1. Obesity - If you are retaining too much body fat, you should not follow a sprint interval workout. Instead you may be able to apply boxing or just stick with high speed walking or cross trainer intervals.

2. Injuries - If you are injured in any way, you need to seek professional advice before sprinting.

3. High blood pressure or heart problems - Again, you need to seek advice.

4. If you've just eaten - For obvious reasons...nobody wants to see your insides.

5. Hung over - Same as above.

 

Beginners

Frequency – 2 Times per week with at least 3 days rest before commencing the 2nd workout.

Sprint time – 60 seconds.

Intensity – 80% of your max effort

Rest time – 3 minutes. You can either walk slowly or rest completely

Sets – Aim to complete 4 to 6 sets

 

Intermediate

Frequency – 3 Times per week with at least 2 days rest before commencing the 2nd workout.

Sprint time – 75 seconds.

Intensity – 90% of your max effort

Rest time – 3 minutes. You can either walk slowly or rest completely

Sets – Aim to complete 6 to 8 sets

 

Advanced

Frequency – 4 Times per week with at least 1 days rest before commencing the 2nd workout.

Sprint time – 90 seconds.

Intensity – 100% of your max effort

Rest time – 3 minutes. You can either walk slowly or rest completely

Sets – Aim to complete 8 sets

 

These are only examples and may not benefit everyone. If you feel like you are fit enough to be able to start sprint intervals then have a go.   

About the Author

Darron is the founder and Director of DJD Training - a Private Personal Training company operating in Central and North London.  His specialty lies with targeted fat loss using BioSignature and strength training.  Darron's clients consist of busy Executives, stay-at-home mum's, Doctors, business owners, and more.  For more info please go to djd-training.com or email direct at darron@djd-training.com