Looking for a workout that will give you the most bang for your buck? Enter interval training. Interval training is a popular workout style in which you alternate between short bursts of high-intensity exercise and periods of rest or lower-intensity exercise. It’s known for being efficient, versatile, and effective, with benefits that can help anyone, whether you’re a beginner or a seasoned athlete.
In this article, we’ll dive into the science-backed benefits of interval training, explain why it works, and show you how to get started. So, lace up your sneakers, and let’s discover why this workout style has taken the fitness world by storm!
1. Burns More Calories in Less Time
One of the biggest appeals of interval training is its efficiency. Studies show that interval workouts can help you burn more calories in a shorter time than steady-state exercises, like jogging or cycling at a constant pace. This is because high-intensity intervals push your body harder, which means more calories burned—even after the workout.
- Research shows that interval training can boost the “afterburn effect,” or excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories for hours after the workout as it works to return to its resting state.
- A study from the Journal of Obesity found that 20 minutes of high-intensity interval training (HIIT) three times a week was as effective at reducing body fat as 45 minutes of moderate exercise.
Pro Tip: Short on time? Try a 15-20-minute interval workout for maximum calorie burn without the long gym session.
2. Improves Cardiovascular Health
Interval training isn’t just about burning calories—it’s also fantastic for your heart health! The high-intensity portions of interval training push your heart rate up, strengthening your heart muscle and improving its efficiency. During the rest intervals, your heart rate lowers, teaching your body to recover faster.
- Studies show that interval training can improve VO2 max, the maximum amount of oxygen your body can use during exercise. VO2 max indicates cardiovascular fitness; the higher it is, the more efficiently your body can deliver oxygen to your muscles.
- According to a study published in the European Journal of Applied Physiology, interval training improved participants’ VO2 max more than steady-state cardio, meaning greater cardiovascular endurance and efficiency over time.
Pro Tip: For a cardio boost, try intervals that mix walking or jogging with short bursts of running or sprinting.
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