Studies Prove Interval Training Increases Your Metabolic More Than Continuous Training.
Did you know hours of cardio training on the bike, stepper or treadmill are NOT required?
For as long as we can remember, coaches and athletes have used continuous, distance training to build aerobic capacity. More recently, interval training has been introduced to enhance aerobic capacity as well. Which is better? What is the difference?
Continuous training is typically done for a specific distance without stopping and interval training is repeated bouts of higher-intensity training interrupted by short rest periods. To simplify the concept, continuous training is working “long”, while interval training is working “hard”.Australian scientists, in a comparison between continuous and interval training workouts with the same metabolic load, found that the interval training produced the highest levels of peak oxygen consumption. This conclusion showed that interval training was a more powerful stimulus for increasing aerobic fitness.
In addition, Canadian studies found that short bursts of maximal-intensity training built high-levels of fitness quickly. Just six sessions of this high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50 percent, muscle glycogen by 20 percent and cycling endurance capacity by 100 percent.
Even more impressive than the results achieved was the amount of training required to reach these increases. These test subjects saw these improvements after exercising a mere 15 minutes in a two week period.Interval training will absolutely improve overall fitness levels and body composition quickly, but please be aware, when done properly, with the required effort it shouldn’t be a pleasant walk in the park!
When initially introducing interval training into your routine, start off with shorter high-intensity intervals such as 15-30 seconds for your max efforts. Slowly build up to as much as 90 seconds but there is no need to go beyond this for your interval. Focus on working harder, moving faster during these intervals instead of adding more time.
If you are in any way pressed for time or just a challenge oriented person, give interval training a try. You will be extremely pleased with the results.