Interval Training for Rapid Fat Loss
Interval Training will burn calories quicker, is more interesting and will develop all of your energy systems in only 20 minutes.
Interval training increases your body’s ability to tolerate high levels of lactic acid and improve the rate at which this acid is removed from the muscles. If you have ever felt really sick after very hard exercise that is probably an excess of lactic acid that has built up in your system, it is a by product from your anaerobic (without oxygen) system as it makes extra energy for you.
Interval training involves structured periods of work and recovery aimed at developing the aerobic (with oxygen) and anaerobic (without oxygen) energy systems. The best way to start is with an 18 minute 4:3:2 interval progression and 2 minute cool down.
Start on a treadmill with a 1% incline running at a pace that you feel rates on your level of perceived exertion (RPE) at 5 out of 10, this is a comfortable pace at which you could hold a conversation if necessary. Run at this pace for 4 minutes. After these 4 minutes increase the pace to a 7 out of 10 (RPE). Run at this pace for 3 minutes. Finally, increase the pace to a 9 out of 10 (RPE) and run for 2 minutes. After these 2 minutes return back to a level of 5 out of 10 (RPE) for recovery, and repeat the 4 minutes, 3 minutes and 2 minutes increasing the pace as before. Finally, run for 2 minutes at a level of 5 out of 10 (RPE) to cool down, if necessary you can slow things right down and walk for a longer cool down.
That’s it, only perform this interval session twice per week as the body needs plenty of time to recover.
Example of treadmill speeds for the 4:3:2
10 KM per hour (5 RPE) for 4 minutes
12 KM per hour (7 RPE) for 3 minutes
14 KM per hour (9 RPE) for 2 minutes
Repeat this once more and then cool down for 2 minutes at 10 KM per hour.
Note:
It is important to push yourself on this type of training and it will be of no use just repeating the same speeds every week. Listen to your body, if you can go faster speed things up a touch if you feel uncomfortable slow things down. Running at an RPE of 9 should feel like you could not sustain the pace for any more than 2 minutes, if you can you are not running fast enough.
I can highly recommend the below interval timer to motivate your interval training:
Good luck and enjoy!
For more ideas and variations on interval training please visit http://www.quitrunning.com and sign up to receive free interval programs.