High Intensity Interval Training Weight Loss Program

Interval training is the insertion of bursts of intense activity within a moderately paced workout.  For example, a jogger that breaks into a full-out sprint for 2-5 minutes, then slows back down to a jog for several minutes, then sprints again, and so on, doing this several times throughout the workout.

The purpose of interval training is to build strength, stamina and endurance more quickly than you would by performing a moderate paced workout alone.  Even if you aren’t able to sustain intense levels of activity for extended periods of time, performing them for just a few minutes at a time followed by periods of recovery at a slower pace allows you to gradually build up endurance.

Interval training can be combined with virtually any kind of aerobic exercise, making it very versatile.  However, there are a few key things to keep in mind:

Always warm up gradually.

Never start a workout with a rapid, intense pace.  You need to warm up slowly to avoid injury.  If you jog, start with a moderate to brisk walk until your muscles feel warm and fluid.  Then gradually increase the pace every few minutes, until you are jogging.  After jogging for 5-8 minutes, you should be able to safely incorporate interval training.

Consult an expert.

Before attempting interval training or any kind of physical activity, be sure to check with your doctor to be sure you can safely withstand the exertion.  Interval training can be intense and taxing on the body, which can be dangerous if you aren’t in fairly good physical condition to begin with.  Beyond consulting your doctor you may also want to hire a personal fitness trainer who is knowledgeable about interval training.  He or she can provide some helpful tips to make your interval training safer and more effective.

Cool down and stretch.

After every workout, it’s important to take your time cooling down – that means bringing your heart rate and respiration back to normal.  This is usually done by gradually and steadily slowing your pace more and more until you are back at a resting state.  Then gently and carefully stretch the muscles you have just worked, or do a full-body stretch for all muscle groups.

Interval training can be highly effective if it’s done right, helping you burn more calories and get fit in record time.  Just remember that it’s safer to gradually build your way up to the higher levels of intensity.  Don’t try to force yourself to withstand very intense bouts of activity before you are ready for it.  Slow and steady will get you there without injury.