Burn more calories
You may have heard of so-called aerobic interval training, which involves alternating high-intensity stints with periods of lighter activity. For example, if your cycling session is 30-minutes long, alternate periods of regular intensity with others at a brisker pace.
Logically, by increasing intensity this type of training enables you to burn more calories than usual in the same amount of time. However, interval training isn’t for everyone. If you have a chronic health condition or haven’t been exercising on a regular basis, ask your doctor or health professional if interval training is right for you.
Also, remember that overdoing it could lead to injury. Jumping into an exercise before your body is ready may harm your muscles, tendons or bones. Start out slowly and then, after a few minutes, attempt one or two higher intensity intervals. Before too long you’ll be able to increase the number of intervals. If walking is your thing (and you’re in good shape), make short jogging intervals part of your routine, fast-paced walk. If your fitness level is a bit lower, try walking faster for a few seconds (from traffic light to traffic light, for Instance) before slowing down to regular speed.
This type of training provides the following benefits:
–No additional equipment required.
–Burn more calories: the more vigorous the routine (even if it’s just a few more minutes), the more energy you’ll consume;
–Improve aerobic capacity (and save time): as your cardiovascular function improves, you’ll be able to train longer and at a higher pace. Imagine finishing your 60-minute walk in under 45, or think of all the calories you’ll burn if you train harder for a full hour.
–All that jazz: raising the intensity will bring out the fun in exercising.
If all you’re looking for is to mix up your training routine, you can determine the duration and intensity of the intervals based on how you feel at each moment. After warming up, bring up the intensity for 30 seconds before resuming your regular pace. The next time around, pick up the level for a couple of minutes; it all depends on how you feel. Pay attention to what your body (and your heart rate) has to say.
If you’re working towards a more ambitious and specific goal, your aim should be more focused. You may want to consult a gym monitor or a personal trainer who can analyze your heart rate, your capacity to deliver oxygen to your muscles, and your weight, among other factors. Follow their advice to reach your goals safely and effectively.
