Researches at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks. This Australian study compared a 20-minute interval workout (done three times per week) against a 40-minute slow cardio workout (also done three times per week). The women did the workout for 15 weeks, and only the interval group lost belly fat. The slow cardio group got practically no results at all.
“The Interval Training group lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said.”Their success was due to higher amounts of chemical compounds called catecholamines that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.”
People are always asking what is the best form of interval training. Basically, when it comes to belly fat loss, the exercises performed do not matter as long as they are being performed as interval training. The important point is just doing some form of interval training and doing it consistently on a regular basis.
Let me tell you about Interval Training.
What it does is gives your body a sudden explosion of an activity that it will need to quickly create energy for (like an adrenaline rush) and then brings it back down to the normal stage. Then it repeats the cycle when the body least expects it.
These bursts of speeded up exercises get your heart rate going FASTER than a traditional routine you’re used to. It raises your body’s temperature and burns more calories. It accelerates the exchange of oxygen and carbon dioxide in your lungs and delivers fresh oxygen-enriched blood to every inch of your body QUICKER THAN ANYTHING ELSE.
So, you may have heard about Tabata easy weight loss training where you perform an exercise hard for 20 seconds followed by 10 seconds of easy recovery. Then you repeat the cycle for 8 times.
That is OK, but I am here to inform you that there is nothing magical about Tabata when you compare it to say 30 seconds hard exercising and then 60 seconds easy exercising.
Personally, the latter training outlined is my preference because it is easier to do it with exercise machines. Keep in mind that at the end of the workout routine, it is going to provide you the same results.
You may have also heard about the research on interval training showing 3-6 minutes of weight loss exercises per week, is as good as training much longer. What these people did was to sprint on a bike for 30 seconds followed by resting up to 4 minutes.
The bottom line is, you want to work really hard during your workout for short periods of time. This will provide the benefits of a much longer cardio sessions.
Everything You Need to Know About Interval Training for Fat Loss