What Is Interval Training?

"VO2 max and natural weight loss are directly related"

This page answers the question, "What is Interval Training?" Interval training is a very simple concept. All it means is that you exercise in a continuous way but switch between one intensity and another.

There a lot of different forms of this but it is so simply you can just do it yourself.

Why do it in the first place?

Because it is the fastest way to increase VO2 Max. It is that simple.

As you read in VO2 Max, your body’s ability to burn fat is directly proportional to its ability to its ability to use oxygen.

If your body cannot use oxygen to create energy, it cannot burn fat.

High Intensity Interval Training has become popular in recent years because of studies that have proven that it increases VO2 Max faster than previous methods of training.^1,2,3

Also, it does it in less time.

But before getting into high intensity interval training, it is good to know what interval training is first.

Example of Interval Training

A very simple example is to walk or shuffle for 5 minutes, then jog for 5 minutes and then repeat, for at least 30 minutes. Very straightforward.

All endurance training should be done this way. High intensity is not even necessary. But switching between one intensity and another increases oxygen use.

When an endurance run is done, shifting gears like a car between a walk, a shuffle, a jog and a run, results in less injury, less fatigue.

Studies have shown that this is a superior way to endurance train.

You can get any non-resistance exercise and break it down to different intensities. For running I break it down to 4 levels:

4 Levels of Running
With running, there are 4 levels I consider:

The Run
There is the run. With this you are leaning forward and extending your back leg farther back.

The Jog
There is the jog. With this, you can have a large range of speeds but you are in a different form. There is more lateral-side-to-side movement, the time between one foot leaving and the other touching the ground in smaller. You are more vertical in your stance.

The Shuffle
Then there is the shuffle. This is where both feet do not leave the ground like in a run or jog. At least one foot is on the ground all the time. You have the same stance as a jog but you are going much slower. You are going slow enough that you have to shuffle your feet.

The Walk
Then there is the walk.

The Guidelines
When you interval train you are always going between two levels. If you are going to do low intensity interval training, it doesn’t matter what form you do it. As long as your heart rate stays below your aerobic threshold, you are getting an increase in oxygenation than if you do not switch intervals.

You do have the freedom to change gears. When you walk or shuffle, you actually gain time to recuperate. This is a way of getting more out of your exercise session, and still reduce soreness and injury.

If you want to do high intensity interval training, then you can do the same this but use high intensity intervals. You can read about it on the the page, "High Intensity Interval Training."

So that is all there really is to interval training. I go over the ways to tailor it for your body and your health in my book Metabolism Makeover.

Metabolism Makeover

Interval training is very helpful in saving you time and money and still get results. However, they should be used as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. Know how to use it will save you time, money and hassle because you don't have anymore guess work. I lay it out for you. It is all in this book. If you are interested check out Metabolism Makeover.

Got a Question? Ask Me Here!

Return to "Interval Training"

Return from "What Is Interval Training?" to "Natural Weight Loss" Home Page

References