Interval Training – Why You’re Probably Doing it Wrong By Pablo Bressan At Isnare.com Ezine Articles

Everybody wants the body of an Olympian. To that end, each day millions of people try their hands at different exercise regimes, launch into new dietary plans, buy endless amounts of supplements and then rush to the scales and mirror a few days later in the hopes of catching a glimpse of the fantastic new them. But most end up being disappointed, and quit their efforts after about three weeks. Why? What are we all doing wrong? Can common sense and science be applied to this bewildering forest of options and endless array of opinions so that we can take sound decisions and develop healthy, athletic bodies that will please even the most discriminating critic? The answer is yes, and this article is going to clear away some myths and confusion about one of the most basic and effective means of transforming your body: Interval training.

But let’s start off with a basic question: what is interval training? Simply put, it’s any exercise routine based on the concept of a high intensity period of exercise followed by a low intensity period, which is then repeated to achieve a cumulative effect. High, low, high, low. Simple! How could you go wrong? Apparently, very easily.

The key concept to understand in order to make interval training most effective is the difference between aerobic and anaerobic exercise. Everybody knows about aerobics, which involves lots of people dancing and exercising together in the same room, but that’s not what we’re talking about. Aerobic exercise is any form of activity that relies on oxygen to burn fat as a source of fuel over a long period of low intensity workout such as jogging, cycling, etc. Sound good? Well, not really. It takes forever to get visible results, and your body is prone to conditioning itself to such repetitive, low key exercise, giving you diminishing returns. Anaerobic exercise does the opposite—it’s high intensity, low duration, and happens too suddenly and intensely for oxygen to be used. As a result, your body burns through its glycogen reserves, and then starts to break down body tissue. Sound bad? Again, not really—this body tissue is repaired as muscle, and your body will bounce back leaner and stronger for it.

How does aerobic and anaerobic training play into interval training? It depends. If your intervals are moderate and longer, you will be operating in the aerobic zone. If they’re performed at maximum intensity for short periods of time such as the HIIT program (High Intensity Interval Training), then you’ll be slamming right into the anaerobic zone, and breaking down body tissue. Which is the right way to do it? Depends on what you want. Do you want to look like an Olympic sprinter, or a marathon runner? Aerobic exercise will give you that lean, slender look over time and as a result of a lot of exercise, while anaerobic exercise will develop your muscles quickly which will help you replace fat with lean tissue quicker.

So is it possible to operate in the anaerobic zone for an extended period of time, and get maximum results? Shaun T thinks so. In his INSANITY program he puts forward a style of training he calls ‘MAX Interval Training’, where he pushes you to work in the anaerobic zone for long periods of time through ridiculously intense workouts. And that’s why the program is called INSANITY. That’s why it’s for advanced athletes and not beginners. Because to attempt to work out in the anaerobic zone for extended periods of time requires intense pre-conditioning, otherwise you’ll drop your intensity level from the required 85% + to the 60% level, and then you know what? You’ll simply be doing cardio.

So what style of Interval Training is right for you? Are you doing it right or wrong? If you’re pounding away at the treadmill for an hour each day, jogging along and breaking a light sweat, then you’re not being as effective as you could be, and what’s worse you’re taking up a ton of your time. Consider operating within the anaerobic zone. It takes little time, delivers maximum results, and is the fundamental principle behind such programs as Shaun T’s INSANITY.

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