First of all, it is important to find a type of training that best suits you and your life style. Picking a type of training that’s an Instagram hype, but doesn’t fit in to your daily schedule is no use. The way of life for the working person seems that time is of the essence and something people don’t have a lot of – this is where interval training comes to play.
What is Interval Training?
Interval training is a form of exercise in which you alternate between 2 or more different exercises. This consists of doing an exercise at a very high level intensity for short bursts, followed by a very short resting exercise, or one that doesn’t require quite as much energy. Interval training is sometimes referred to as high intensity interval training (HIIT). For example, this could mean that you run at full pace on a treadmill for 2 minutes followed by 30 seconds of light jogging, which you then repeat over and over. It is a great way to exercise and it comes with a great number of benefits.
Imaged below is a great poster designed by YLM Sport Science, combining the information from a study by Viana et al. BJSM 2019. This study compared the effects of interval training and moderate-intensity continuous training on body adiposity.
Why choose interval training?
Burns more calories
The high intensity nature of each interval ensures that you burn far more calories per every interval than something like running or cycling.
interval training is extremely time efficient. It doesn’t take much time to get into shape when you practice high intensity interval training. It is shown that just 15 minutes of high intensity intervals have a bigger effect than 1 whole hour of jogging on a treadmill; now that is impressive.
Increased Metabolism & Decreased hunger
High intensity interval training is amazing for losing weight. For one thing, intense exercise such as this will definitely boost your metabolism. A higher metabolic rate means that you will burn more calories, even after exercising, than if you had not engaged in interval training.
One of the best parts about high intensity interval training is that it is amazing for the health of your heart and your arteries. Interval training is amazing as a form of cardiovascular exercise because it gets your heart pumping at a whole new level.
No Need for Specialised Equipment
Interval training does not require you to use any special equipment to do it. You can include running on the spot, push-ups, sit-ups, jumping jacks and many other bodyweight exercises. This makes interval training very versatile and a cheap form of exercise.
Mentioned above are just a few reasons why interval training is so beneficial. If you still don’t believe me, maybe you should give it a try for yourself because nothing is as convincing as experience.
How to fit interval training in to a working day
I have been qualified as a Sports Therapist and Rehabilitator for 2 years now and one thing I have learnt during this time is how to fit in my daily training whilst having a full day of work.
I use my hour lunch break to its max
– An average Interval Training/ HIIT session takes 20 minuets to complete, with 5 minutes each side to get changed/clear the room – so 30 minutes in total.
– After my last client has left the treatment room, I quickly move the treatment bed to one side and get changed in to my gym clothes (5mins).
– I grab my laptop and head to Youtube, I search for a 20min HIIT session with no equipment.
– Complete my HIIT Session (20mins)
– While I’m cooling down I put the treatment room back to normal and have a freshen-up before getting changed (5mins).
– After this I still have 30 minuets to have my lunch and catch up with any treatment notes from my clients I have seen earlier in the day.