Interval training: what it is, the calories burned, the benefits

Is called interval training or also “interval training”: it is a method to be adopted to guarantee efficiency and results in our weekly sports sessions. The trainer explains why

Interval training. The principle is simple: “It consists in alternating phases of intense exercise and others that are milder, called“ recovery ”; all in a repetitive way – he explains Milane Taboada, massage therapist and personal trainer –. In practice and very often, the working time is equal to the rest time: 30 seconds of effort followed by 30 seconds of recovery. You can also think of a halfway plan: for example intense eight minutes, with a four-minute recovery. After it is easier for the heart to start over. The goal of the technique? Perfecting cardiovascular work, to improve endurance “.

A bit of history

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“The technique was fine-tuned by the Swedish and Olympic medalist at Stockholm Olympics of 1912, Gösta Holmer. It has always been the basis of physical preparation for sprints. It was from 1940 that the method became more democratic: it came out of the confined space of high-level athletes to become part of the preparation of endurance activities such as cycling, running, rugby. Now it is known and included in everyone’s preparation “.

“Two hour-long running sessions at moderate speeds aren’t very effective. Of course it’s good: running every week allows you to relax, keep fit, maybe allow yourself a little more at meals. But if the goal is to shed pounds, get a perfect six pack and toned buttocks, this training will not fulfill the mission. First, because our muscles are essentially sluggish and the body quickly gets used to exertion. And if we don’t shake the car, it won’t progress anymore. Always running at the same speed, we will not develop our stamina and the heart will not function properly. It’s a bit like a car that never changes gears, the engine doesn’t go up to the right revs, you always walk in first or second gear. Even if you only run on weekends and don’t aspire to any competition, interval training will help you progress and it will make your future sessions easier. By training and working the heart muscle, you increase the ability to run faster and the pain tolerance threshold. “

The more calories you burn

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“30 minutes of interval training equals more than an hour of jogging. Fractional training also allows you to melt more fat. The alternation of intense and lighter efforts allows the organism to produce the “lactate” which favors the release of growth hormone. This accelerates the melting of fat. In addition, varying gaits stress the body. The latter will draw more quickly to sugars and fats. Half an hour of interval training equals more than an hour of running. The workload has doubled ”.

How to do it

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“Beginners who are not familiar with running can get started alternating walking and running without increasing the intensity. Then we come to the focal point: jog for 5 minutes, then fast run, then 30 seconds of walking to recover. All for 40 minutes wearing a heart rate monitor to assess your heart rate. Those used to running can do it at a moderate pace for 20 minutes, beating the strides with knee and heel climbs to raise the heartbeat. Then alternate six times 30 seconds of sprint and 30 seconds of recovery: you can walk, but never stop “.

“Especially when outside temperatures are low:” Always start with 6-8 minutes of jogging punctuated by lengthening, high knees, buttocks to heels before starting“. If we lack the material to calculate our intensity periods, we can also accelerate on the climbs and recover during the descents. Good to know, even enthusiasts of indoor cycling. Modern equipment generally contains adapted programs, it is not necessary to calculate ”.

“To keep progressing, increase your work time or decrease your recovery time by alternating 30 seconds of intensity and 15 seconds of recovery, or one minute of effort and 30 seconds of rest. Also, avoid interrupting the practice for too long with the risk of losing all the benefits ”.

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