Interval training and weight loss go hand-in-hand

Interval training and weight loss go hand-in-hand

It seems lately there has been a lot of emphasis placed on interval training. But, most people don’t understand what it is and why it’s so important. Since studying for my personal training certificate, I’ve learned from my NASM book why intervals work best when you’re trying to maximize a workout.

  • Why is interval training good for the weight loss process? Our bodies store energy three different ways. One is for short-term intensity training (running a spring), another for moderate intensity and the last is for long-term training (such as running a marathon). When you do intervals, you tap into all three energy systems – making your body work to its maximum potential.
  • What are the benefits? 

According to SHAPE, “You burn more fat and calories in the 24 hours after a high intensity interval training (HIIT) workout than you do after, say, a steady-pace run.”

  • Also, you don’t necessarily need equipment to do interval training – Biking, running and jump-roping are a few examples. The point is to push your heart to it’s max.
  • What’s an example of an interval training workout? Here’s a training plan from SHAPE:

– Warm up for 15 minutes

– Then run, bike or row for 3 minutes at 90 to 90 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of one to 10). Take three minutes active recovery (you’re still moving, but at an easy pace)

– Repeat the 3 on/3 off pattern three to four times.

– Finish with a 10-minute cool down.

Interval training is definitely no easy take, that’s why a lot of people avoid doing it while working out. IT’S HARD – no doubt about it. But, if you want great results and you want to challenge yourself to something new, you should try intervals!

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Babysitter’s Workout

Babysitter’s Workout

I don’t know what it is about babysitting and eating, but somewhere between the mac & cheese dinners, cookies, Goldfish snacks or leftover Halloween candy — I can never manage to just go for the apple when I have all these other (obviously tastier) options.

 

Cookies at babysitting (Photo  by me)
Cookies at babysitting (Photo by me)

So you splurged and had a bowl of mac & cheese, now what?  You put the kids to bed and start watching tv or doing homework, right? Instead of sitting around feeling lowsy about cheating your diet, you can do a few workouts that are quiet which won’t disturb the kids sleeping.

  • Squats (hold a 2-liter of pop or gallon of milk for extra weight)
  • Lunges (hold a 2-liter of pop or gallon of milk for extra weight)
  • Tricep Dips
  • Push-ups
  • Abdominal hold (Fitness Magazine)
  • Various leg exercises (Fitness Magazine) – sissy squat, split squat, goblet squat, three-way lunge & more

Hopefully these simple exercises will give you some ideas to keep you off the couch at babysitting! They definitely make the time go a little faster when I’m there, not to mention, make you feel better about eating that junk food.