Firstly, let's start by defining what is meant by STEADY STATE and what is meant by INTERVAL TRAINING.
Steady state cardio is cardio that keeps your heart rate consistently high. One example would be running on the treadmill for say, 20 minutes, at the same intensity and same speed. Another example is endurance, or marathon runners.
Interval training is cardio where you allow your heart rate to come up and then to recover. On a treadmill this might look a little like this:
4 reps x 5 minutes each, to be done consecutively (that is, one set after another).
Minute 1: train at 50% of your maximum effort
Minute 2: train at 60% of your maximum effort
Minute 3: train at 70% of your maximum effort
Minute 4: train at 80% of your maximum effort
Minute 5: train at 90-100% of your maximum effort.
Some other examples of interval training might be a Body Attack (Les Mills registered) class, boxing, sprints combined with walking or slow jogging. You get the idea.
Interval training is much more successful than steady state training. In one particular study conducted looking at endurance cardio training versus interval training, calorie for calorie, the interval training group lost NINE TIMES greater loss in subcutaneous fat than the endurance group, although on a calorie expenditure level the endurance group burned more calories expenditure wise.
In other words, calorie counting will not be successful when comparing these two types of groups. Most people like to do cardio because it decreases their level of fat in their body. So if this is the case, wouldn't you rather be burning fat NINE TIMES more effectively???? I certainly would.
When considering cardio I also think it is important to consider motivation, as many clients are not up to the challenge of thinking about, say, running for 20 minutes at the same level of speed/incline. Interval training makes it interesting. At certain points it is easier, at other points it is harder, but it is much easier to keep going if you know your body gets a few breaks in between after hitting your peaks.
It is also good to mix up different types of cardio regularly for example, by hitting different machines that you would not usually use, doing a group fitness class, or simply going for a relaxing walk. Overall, though, you need to be doing six interval training workouts each week to get the maximum amount of results. Below I have listed an Interval Training Formula and Timetable that works, please feel free to use it in your next workout and let me know what you think!
Interval Training Formula
4 reps x 5 minutes each, to be done consecutively (that is, one set after another).
Minute 1: train at 50% of your maximum effort
Minute 2: train at 60% of your maximum effort
Minute 3: train at 70% of your maximum effort
Minute 4: train at 80% of your maximum effort
Minute 5: train at 90-100% of your maximum effort. If there is even ONE CELL in your mind or body that tells you that you could do more in this minute, then bring up the speed or incline – it is only for a minute! Then you get to bring it all down to the 50% again for the next set. And so on.
So, how often do you need to be doing Interval Training to get results?
Well, the answer on this one is, what type of results do you want to get. For those looking to get quick fat loss results, I recommend interval training 6 days a week out of 7. Variety is the key in order to ramp the body up and stay motivated also, which is important, when you're going to be doing a lot of this. If maintaining your current shape is more what you are after, and you eat well, you may find that 2-4 sessions a week will keep you in shape. Everyone is different, so experiment with what works for you!
Interval Training Timetable
Day 1: Interval Training – 20 mins
Day 2: Interval Training – 20 mins
Day 3: Interval Training – 20 mins
Day 4: Interval Training – 20 mins
Day 5: Interval Training – 20 mins
Day 6: Interval Training – 20 mins
Day 7: Rest!
And finally, a question I am asked a lot - What time of day is the best time to exercise?
Well, my answer to this question is always... whatever time will work for you on a long-term, habitual basis. If you are not a morning person, then the idea of getting up at 5am probably sends shudders down your spine! Am I right? (I know, because I am NOT a morning person). However, there are TWO major advantages to exercising first thing in the morning, in a fasted state, before eating breakfast.
Advantage number 1 = Interval training in the morning, in a fasted state, before eating breakfast has now been proven, by scientific studies, to burn fat up to 300% faster than exercising at other times throughout the day.
Advangate number 2 = Exercising in the morning means that once your exercise is done, it's done right! What a great way to start the day... If you are like me (a procrastinator at the best of times!) then you know how that dreaded feeling in your gut goes when it gets to 5 or 6pm, the sun is starting to go down etc etc... you know how little time you have left to get out there and hit the pavement or park). You don't have to feel like you are spending the whole day planning your run, or looking for excuses. Once it is done, it's done, and you will feel great for the rest of the day!!!!
So I hope I have shed some light for you on the fastest and most effective way to burn fat. Long workouts are no longer necessary - 20 minutes interval training goes quickly, and gets you quick and effective fat loss results.
I may have told you that these bursts of maximum intensity actually delay ageing of the body by its effect on the telomeres of your DNA strands.This is fairly recent research from Japan, reported in a British journal about 2 or 3 years ago. Could be encouraging - posted by Noel Keogh.
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