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July 19, 2018 By Shimpli Patil 8 Comments

Interval training, to put your fat on flame!

HIT

Most of us have this desirable goal of losing fat but, when asked to get acting on it, we have a fixed set of excuses ready- No time! Too tough for me! Too boring to repeat the same pattern etc…

Well, it’s time to ditch these excuses and rev up the workouts, which would consume lesser time, could be easily done, least monotonous as you can get creative and come up with your own style… and not to forget- The most effective workout to reduce the fat- Interval training it is!!

Interval training is a workout in which we alternate the bursts of high-intensity exercises with intervals of lighter activity. All that we do here is, we repeatedly challenge our body and then give it shorter breaks to recover, for a massive cardio blast. It helps burn more calories in a short period of time, as compared to a steady-state exercise.

Here’s how it works-

When we vary the intensity while working out, it leads to muscle confusion. Our body gets confused and wonders what’s happening! As a regulatory mechanism, our heart rate shoots up and it starts pumping more blood. More the blood, higher the Oxygen and to your surprise fat combustion occurs more efficiently in the presence of Oxygen.

Ever wondered why candle stops burning when we put a glass over it and block the Oxygen? That’s exactly the principle. Any burning process requires O2 which is a key to burning fat. And since interval training involves a lot of Oxygen, it’s been gaining fame in the fat loss/inch loss sector.

There are no hard and fast rules in interval training. We can have variations as we want, to make it most enjoyable and thus keep boredom at bay.

We can-

Interval walk: Walking fast for 2 minutes, then walking slowly for a minute, again fast, then slow and go on this way as long as we can.

Interval runs Alternating 2 minutes run with a 1-minute walk.

Interval swim: Alternating fast-paced swimming moves with slow-paced moves.

We can also try this with cycling, dancing, strengthening exercises (Tabata- being the most popular form of High-Intensity Interval Training) and the list can go on.

It’s quite possible to take interval training to many levels. The length and speed of each high-intensity interval solely depend upon our strength and capacity. To get better with it, we need to make sure we push our body way past our comfort zone each time we do it. Remember, not to rush into strenuous exercise before our body is ready, to avoid injury. Ensure a good warm-up session before starting with it, and end it with stretches.

If you are a novice exerciser, I would say, don’t start with interval training directly. Give your body some time to build the stamina with steady cardio workouts for a few weeks to a month. You can then add interval training to your routine. In fact, you can also add these interval training plans to your gym routine once a week to enhance your speed and cardiovascular endurance.

So what are you waiting for? Jump into your workout shoes and jazz up your workout routine by adding interval training! You can self-observe the changes in your body fat levels. Just pull out a measuring tape, measure your inches before you start with the training and re-measure them after a good gap (say, after a month). You may be surprised with the result. There may be a subtraction in your inches which indicates a drop in fat percentage.

P.s. If you have a chronic health condition (Hypertension or Cardiovascular illness), it’s better to keep away from interval training to avoid any aggravation. 

About Shimpli Patil

She is passionate about Nutrition and that explains Shimpli’s Master’s degree in Foods, Nutrition and Dietetics. This topper from Mumbai University also has a certification in Food Processing and Preservation and in Nutrition and Exercise for Fitness. That’s not all; she has a keen interest in the area of product development and has worked on the development of protein fortified chocolates in collaboration with Cadbury India Pvt Ltd, as a part of MSc. RnD. For over 3 years now she has been practicing as a clinical nutrition consultant. Shimpli is also a trained dancer from Shiamak Davar Institute of Performing Arts and strongly believes that dance is the best exercise for Mind and Body and when dance is combined with the right nutrition it is the correct recipe for a healthier and fitter lifestyle.

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Comments

  1. Mukesh Bhatia says

    March 3, 2015 at 8:10 am

    Nice blog Shimpli!!! Kudos… Highly informative & to the point. Keep it up.

    Reply
  2. Amit Chhabra says

    March 3, 2015 at 3:57 pm

    Well done Shimpli. Keep coming up with more informative posts

    Reply
    • Shimpli says

      March 4, 2015 at 8:28 am

      Thank you so much Amit! 🙂 I surely will.

      Reply
  3. Shimpli says

    March 4, 2015 at 8:38 am

    Thanks a ton Ritesh! 🙂

    Reply
  4. Shimpli says

    March 4, 2015 at 8:39 am

    Thank you Mukesh! Will keep sharing 🙂

    Reply
  5. Nilanjana says

    December 16, 2016 at 3:54 pm

    Thanks for the information. It was a great help.

    Reply
  6. Alex says

    August 1, 2018 at 9:11 pm

    It does bring amazing results when done properly! Thanks a lot for pointing this out and helping people adopt healthy habits.
    Best wishes!

    Reply
  7. Harsh says

    January 10, 2021 at 2:50 pm

    That’s a very informative way to give information.
    You got it Shimpli!

    Reply

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