Does Interval Training Work? How to Maximize your Workouts- Thomas DeLauer
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I talked with a lot of people that are into high-intensity interval training and unfortunately a lot of them have been misled about how it works high-intensity interval training does allow you to burn more fat but it does not allow you to burn more calories per say more calories that you would burn than say doing steady-state cardio or another form of activity but where high-intensity interval training does come into play is it does allow your body to burn more subcutaneous fat and before I go into the details of how you should really be doing your high-intensity interval training I want to explain with a little bit of research according to the physical sciences laboratory at Laval University they found that those that perform bouts of high-intensity interval training lost significantly more subcutaneous body fat than those that perform steady-state cardio now subcutaneous body fat is the fat that is on top of the muscle and underneath the skin and the reason that the high-intensity interval training burns more that subcutaneous fat boils down to the ability of the muscle to utilize fats for fuel you see performing these intervals actually increases the ability of fatty acid oxidation simply by the size of the muscle high-intensity interval training builds up the muscle and it conditions it to oxidize fat easier which means that you’re gonna burn fat throughout the day more now although that’s fine and dandy you know we’d love to burn fat we love the fact that high-intensity interval training can send us into that metabolic overdrive for the rest of the day but that’s not why I usually condone the use of it I like all kinds of cardio but the reason that I end up gravitating towards high-intensity interval training is simply because of time efficiency it’s easy to get in get out get it done and feel like you’re actually burning some fat in the process so on that note I want to debunk something I see way too many people that want to do simple intervals by doing a simple one to one ratio they do one minute on one minute off or they do 30 seconds on 30 seconds off and they calculate it so much but we have to remember our bodies are dynamic they don’t know what a time frame is that’s just a way that we can gamify the process so that it makes it easier for us mentally but let me explain how this works from a physiological standpoint how your body actually uses the energy you see when you’re performing cardio like regular steady-state cardio maybe you’re running on the treadmill you’re going out for a run you’re using what’s called aerobic energy and that means that your body’s taking oxygen that you’re breathing in it’s converting it into energy which is a process that takes time for your body to do it’s slow so that means when you’re doing moving through space slow or you’re doing cardio slowly your body has time to keep up with itself now on the other side you’re doing interval training well you don’t have time to recover and utilize oxygen for fuel so your body utilizes carbohydrates that are stored in the muscle for fuel but here’s the thing if you are doing 30 second or 1 minute bouts with a one-minute recovery you’re not fully tapping in to those carbohydrate stores you’re kind of sitting in a gray area between using carbohydrates and using oxygen which means you’re not getting the full effect so one minute on one minute off isn’t really gonna do it for you because you’re not really getting the hard push that you need so here’s what I propose that you do when you start doing your intervals again do them with 15 to 20 second intense bursts push yourself to the limit and then let yourself recover as long as you need to sometimes doing interval training with a training partner or with someone else can actually be difficult because everybody’s got a different recovery time everybody’s got a different amount of energy stores in the way of carbohydrates so if you’re doing interval training with someone right next to you they may only need 30 seconds to recovery where you need two minutes because you need to let yourself recover fully so that you can give it 100% on your interval making sure you’re fully utilizing that anaerobic energy system when you do utilize that anaerobic energy system it kicks your body into that metabolic overdrive that allows you to burn fat for the rest of the day and increases that fatty acid oxidation within the muscle rather than only letting you burn fat while you’re doing the cardio itself so from here on out focus on your rest periods because if you don’t focus on your rest period you can’t give it 100% when you’re pushing during your interval and your interval training is only as good as the effectiveness of the time that you’re actually pushing it so if you’re not giving it 100% you’re not giving it your all and you’re knocking the bowl effect give it a whirl you’ll get in and out of the gym that much faster and I think you’ll thank me later see in the next video
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Does Interval Training Work? How to Maximize your Workouts- Thomas DeLauer
I talk with a lot of people that are into high intensity interval training. But does interval training work? I mean, does it REALLY work?
Well, when done correctly, there’s no doubt it can be effective.
Although it may or may not directly change the amount of calories that you necessarily burn Some studies have shown (specifically one by the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada) HIIT burns more subcutaneous (under the skin) fat then other versions of cardio, possibly in part because of the increased muscle capacity for fatty acid oxidation (in other words it allows more fat to be utilized for fuel by the muscle).
The reason that I usually recommend High Intensity Interval Training is not because of the effectiveness of the fat burning, but more so because what you can accomplish in such a short amount of time.
I see a lot of people focusing on performing HIIT in equal intervals, like 1 minute on, 1 minute off, but in reality, that can become ineffective, because you’re not truly tapping into your body’s anaerobic energy system.
The purpose of HIIT is to engage what is called the Anaerobic Energy System, this is the same energy system that you use when you lift weights. It gives you quick, bursts of strength or speed.
Every person is different, so some people may require more recovery then others.
If you’re not pushing it hard enough, you’re staying in between the aerobic energy system and the anaerobic, and you’re never really letting your body get the metabolic overdrive that you need.
So one of the simplest, most surefire ways to make sure that you engage the right energy system is to stop worrying about how long your intervals are. JUST STOP.
Your intervals should be short and intense, about 15-20 seconds of OUTRIGHT struggle.
Your recovery should be as long as it takes for you to recover, it might be 1 minute it might be 2.
You need to let your body recover its anaerobic energy system so that you can give it your all on your intervals. Rule of thumb, if you’re feeling more than 60% fatigued from your last interval before you start your next…. You need more time
Just remember, your benefit is coming from the TIME THAT YOU’RE Doing Your interval, not the overall period of the workout!
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