If you read the Daily Camera or Denver Post, you may have seen an article this week that talks about interval workouts.
The article isn’t that interesting to me, mostly because they don’t give you much information about how to start doing intervals. Plus, they really don’t give you the real scoop on the research that shows intervals are superior to other types of exercise for fat loss. However, it is very good to see that the media has caught onto the current research on exercise, even if they are a bit cautious.
Research has proven time and time again that interval workouts are better for fat loss than steady state exercise. Plus it takes less time. If you are short on time and need results, intervals are the way to go.
If you’re not yet doing intervals and want to get your biggest bang for your exercise time, here’s how to start:
- Choose an activity (biking, running, rowing, circuit exercises)
- Choose a ratio of work to rest (if you’re a beginner start with 30 seconds work to 1 minute rest, twice as much rest as work, if you’re want to challenge yourself more, work equal amounts of time to rest time, ex 30s:30s, or 60s:60s)
- Perform these intervals for approximately 20-30 minutes (with a warm up and cool down)
Here’s how it’ll look: If you chose rowing, start with a 5-10 minute easy warm up on the rower. Then do a work interval for 30 seconds, at a hard intensity, then rest for 60 seconds at a light intensity of rowing. Keep repeating this cycle for a total of about 20 minutes. Then do an easy 5-10 minute cool down. This is an example of a cardio interval workout.
Metabolic intervals (using bodyweight exercises, kettlebells, the TRX, etc.) are superior to cardio intervals. We offer these classes to all our members at Real Fitness Coaching, and they are free with membership. The class is only 45 minutes and it’s all about fat burning and fun! If you’re interested contact us to come in for a free evaluation. You can try the classes for yourself and see what you think!
As always, listen to your body’s signals and consult your physician before starting or changing an exercise program.