ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Multiple Benefits of Interval Training: Boost Metabolism, Accelerate Weight Loss, and Improve Cardiovascular Fitness

Updated on November 3, 2011

Interval training is a unique form of metabolism-boosting workout that involves alternating short periods of intense efforts followed by short periods of low efforts. This can also be termed as an extreme cardiovascular workout that helps in accelerating weight loss. Interval training was developed in 1940s-1950s in Germany. The developer of this training workout was Emil Zatopek (the legendary Czech athlete and best long-distance runner of his times). After that, this workout became popular around the world due to its extreme endurance and weight loss benefits plus metabolism-boosting capabilities.

In the initial phases, interval training was used as a form of high-intensity resistance training and was only the choice of runners, athletes, and sportsmen, but due to its extreme success, various fitness freaks around the world have adopted it. It has also become the top choice of various weight loss enthusiasts who have been constantly looking for different ways to burn fat, lose weight, enhance endurance, and boost their body’s metabolism all at the same time. Interval training combined with aerobic sports provides better results in terms of improving cardiovascular fitness and overall body strength.

Start interval training for weight loss, enhancing endurance, and boosting metabolism.
Start interval training for weight loss, enhancing endurance, and boosting metabolism. | Source

Interval training is performed in four different phases:

Phase 1. Warming up done for 10 minutes

Before starting interval training, it is necessary to warm up the body at a very slow pace for preventing any possible injury during the upcoming phases. This also helps in achieving optimum psychological level of concentration and preparing the body for exercise.

Phase 2. Strenuous exercises done for 35 to 40 minutes

This phase consists of high-intensity high-repetition workouts including aerobic work done for 35 to 40 minutes. This is the time where you most benefit by burning calories, building cardiovascular fitness, and boosting metabolism.

Phase 3. Exercises done at a slow pace for 10 to 15 minutes

This phase is used for lowering heart rate and to help the body to recover and recuperate from the strenuous labor. This helps tone the body focusing on light exercises. The idea is to work a different muscle group at each break to get full physical work benefit.

Phase 4. Stretching performed for 5 to 10 minutes

You must always remember that stretching after exercise is essential for relaxing strained muscles so that they are able to repair themselves. Stretching after intensive workouts also helps in returning back of normal sinus rhythm.

Interval Training for Beginners – Recommendations and Cautions

  1. It is preferable to start with lower intensities for people who don’t have a strong aerobic base. Gradually, your body can accustom itself to intensive physical labor.
  2. Interval training is like any other high-intensity workout where the risk of injury is significantly higher than lower-intensity workouts, so this should be performed with caution.
  3. Drink some water during the session to stay hydrated.
  4. If you are new in interval training, you must try to follow the advice of a trained instructor to perform the exercises correctly and prevent any possible injury.
  5. If you are suffering from a heart condition or have a health problem, consult your doctor and ask him whether you can perform this activity or not.

Multiple Benefits of Interval Training

  1. Interval training allows a significant improvement in endurance.
  2. Interval training improves the coordination of rapid and intense movements.
  3. Interval training improves aerobic and respiratory capacity of the body.
  4. Because of intensive aerobic work involved with interval training, it is an effective strategy in accelerating weight loss by burning calories.
  5. Interval training is the best all-day metabolic boost.
  6. It is an intensive training that enables you to get in shape in no time if you follow it regularly.
  7. Interval training helps in preventing cardiovascular diseases.

Comments

    0 of 8192 characters used
    Post Comment

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      My pleasure Ron.

    • profile image

      Ron 

      7 years ago

      Thanks, great intervals!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      That's true ocbill. You are right plus they have multiple benefits for us.

    • ocbill profile image

      ocbill 

      7 years ago from hopefully somewhere peaceful and nice

      These interval are really great. They are under-rated but it really gets you in shape and ready for competition.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thank you so much Cheeky Girl.

    • Cheeky Girl profile image

      Cassandra Mantis 

      7 years ago from UK and Nerujenia

      This is great, a great hub for anyone who needs convincing that interval training is good for the body and mind too! Love the new health hubs here! :)

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thank you so much chamilj. I will be publishing more techniques and strategies on weight loss via my upcoming hubs. I will also share the weight loss story of one of my friend who was suffering from severe symptoms of polycystic ovarian syndrome. As it is very difficult to control weight gain in PCOS, so this is a very useful topic to discuss with all of you.

    • chamilj profile image

      chamilj 

      7 years ago from Sri Lanka

      Another great Hub from you on Weigh Loss. Thanks.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Hi Health Talk, of course God has made us different and different people have different tastes. Some love working out in a gym, some at home, and some like you engage in outdoor sports and activities that are just like a workout. Whatever the reason is the whole point comes to that we need to be active doing sports, martial arts, aerobics, yoga, etc., as life is very stressful and the quality of food products is deteriorating. At last, whatever can help us keep us fit is the best for us.

    • Health Talk profile image

      Health Talk 

      7 years ago from World

      i really don't like workouts, instead i opt for simple sprints and playing tennis or squash. and some streches and day is fine for me. But thanks for information.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      You are right Apostle Jack. Thanks for your comment.

    • Apostle Jack profile image

      Apostle Jack 

      7 years ago from Atlanta Ga

      Anything worth while is worth doing.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)