Fat Melting Intervals

by James Kerrison on June 4, 2009

In one of my recent posts I mentioned that if you are short of time and can only do three, half hour, sessions per week that one of these sessions should be an interval sprint session.

Now running doesn’t agree with a lot of people (neither do I for that matter!!) so the sprint session doesn’t just have to be running. What we want to do is get the heart rate and intensity elevated quite high and then have a rest. So you can do this on the track, in the pool, on a bike or if you’re mad : burpees! It doesn’t really matter what the input is as long as the output is high.

These sprint/interval type sessions have been shown in a lot of research that it can be up to NINE TIMES more effective for fat loss over steady state or endurance training.

Put in the extra effort and you will have your body’s metabolism revved up for 24-36 hours after you have left the gym.

Just a quick word of caution though. Don’t go overboard with this type of training. Too much of a good thing can easily make it bad (think red wine). If you overdo these intervals (more than say three times per week) then you run the risk of injury and burning out. Incorporate it with the rest of your training and you’ll be fine.

Here are a few quick samples of how to set up your session. Remember that you need to do a proper warm up prior to going crazy at it.

Session One

2 minute warm up (specific to your task after your general warm up)

30 seconds hard (8-9/10 Perceived Rate of Excursion)  : 90 seconds easy (3-4/10) x 8

3 minute cool down

Session Two

2 minute warm up (specific to your task after your general warm up)

120 seconds hard (7/10)  : 120 seconds easy (4-5/10) x 4

3 minute cool down

Session Three (specific to your task after your general warm up)

2 minute warm up

60 seconds hard (8/10)  : 120 seconds easy (5/10) x 6

3 minute cool down

Try to increase your intensity with each session either by increasing the level or the speed on the hard section of the interval. You will be rewarded with a new level of fitness and a leaner, toned body.

Do you have a favourite sprint or interval session that you do? Let us know about it in the comment section below.

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