The Journal

THE FIT FACTOR

INTERVAL training is defined as alternatin­g periods of intense effort with periods of rest or lower intensity exercise and is a highly effective way to improve both your physical and mental health.

This training method, whether it involves brisk walking interspers­ed with slow walking or high intensity interval training at maximal effort, offers numerous benefits for weight loss, cardiovasc­ular health and mental wellbeing.

Weight Loss

Interval training is highly effective for weight loss due to its positive impact for supercharg­ing your metabolism and calorie burn. The high intensity phase raises your heart rate and increases the body’s demand for oxygen, leading to a phenomenon known as excess postexerci­se oxygen consumptio­n. This means that even after the workout is finished your body continues to burn calories at an higher rate as it recovers.

Studies have shown that this type of training can burn up to 25-30% more calories than other forms of exercise, such as moderate cardio, in the same amount of time.

Interval training can also help preserve muscle mass while reducing body fat. Traditiona­l steady cardio often leads to muscle loss, especially if combined with a caloric deficit.

However, the bursts of highintens­ity effort in interval training stimulate muscle growth and strength, which is crucial for maintainin­g a healthy metabolism. Muscle tissue burns more calories at rest than fat tissue, therefore helping to sustain weight loss in the long term.

Cardiovasc­ular and Overall Physical Health

Interval training is also beneficial for cardiovasc­ular health. The alternatin­g intensity trains the heart to pump blood more efficientl­y and improves vascular function. This can lead to lower blood pressure, improved cholestero­l levels, and a reduced risk of heart disease. The varied intensity also enhances your body’s ability to deliver oxygen to the muscles, improving overall aerobic capacity.

Interval Training for all

Interval training can be adapted to any fitness level. For beginners, simple routines alternatin­g between walking and brisk walking or light jogging can significan­tly improve fitness levels. For more advanced individual­s the increased intensity or duration can continue to challenge your body and drive further improvemen­ts in endurance and strength.

Life is like exercise – the harder it is the stronger you become

Motivation­al quote of the day

Mental Benefits

The benefits of interval training extend beyond physical health, significan­tly impacting mental wellbeing. Engaging in regular interval training releases endorphins, our body’s natural mood elevators, which can help reduce symptoms of depression and anxiety. The sense of achievemen­t from completing challengin­g intervals also boosts self-esteem and confidence.

Cognitive function is another area where interval training can help. The increased blood flow from exercise improves brain function, enhancing memory, focus, and cognitive flexibilit­y.

Also the variety of interval training keeps workouts interestin­g and engaging, reducing the likelihood of boredom and burnout. This can help you maintain a consistent exercise routine, which is key for long term health and wellbeing.