For years, athletes of all kinds have incorporated interval training routines into their regular workout sessions as a way to strengthen the cardiovascular system, increase stamina and improve overall fitness.
The research behind interval training programs shows that there is no need to necessarily exercise on a daily basis to achieve significant results, nor do you have to dedicate a sizable slice of your day towards the workout. Scientists have only just begun to develop theories on interval training workout programs, however their research and trials have already proved to have countless applications. Interval training routines are a great form of workout for the busy modern individual because it requires about twenty minutes and continues to provide results for hours following the workout routine is completed.
The Journal of Applied Physiology was among the first of the professional medical journals to publish results from studies focusing on this type of exercise. The test subjects were men and women of college age. The test group rode bicycles in intervals while the control group did moderate exercise with no rest period during the session. The group doing intervals doubled their intensity and endurance compared to the group that exercised continuously. The study lasted just two weeks confirming the efficiency of interval workouts.
A later examination involved sedentary individuals in Canada who were in the least healthy group of the general population. McMaster University researchers picked more mature people with cardiovascular disease as well as the sedentary subjects for the study. Scientists conducted the research even though the American Heart Association recommends against strenuous exercise for heart disease individuals. The outcomes indicated that the group taking part in interval training workouts demonstrated improvement in physical fitness and health. A member of the group following those subjects with heart problems was a kinesiology professor who determined the individuals showed signs of improved heart strength and enhanced blood circulation.
Most experts would presume the subjects in the cardiovascular disease category wouldn’t be capable of handling high intensity exercise. This study confirmed the exact opposite is true. Cardiovascular patients who took part in a moderately paced workout for an extended period overexerted themselves and some were unable to finish the session. Short periods of intense activity actually protects one’s heart from working too much. The time to recover between intervals is crucial since the heart has a chance to rest as opposed to the extented session of moderate exercise.
The analysis behind interval training workout routines has positive benefits for the average individual as well. When your muscles are working, there is a protein known as myoglobin that provides oxygen for them. This particular protein can only bind a small quantity of oxygen to itself. As a result, when its oxygen stores are exhausted, your muscles are strained and cannot function at their ideal levels (not to mention that you begin to burn carbohydrates rather than fat!).
The low intensity ‘rest’ periods in interval training routines allow these special proteins to restore their oxygen supplies, making your system capable to once more bear the load of a workout. Moreover, recent scientific studies have begun to demonstrate that interval training workout routines can result in an increase in the body’s production of myoglobin. What this means is that your all round metabolism will improve, producing a more effective fitness level.
This capability to modify a person’s metabolic rate has significant ramifications in the medical world. A study published in the year 2011 addressed interval workouts and how they affected people who were diagnosed with Type 2 diabetes. The outcomes were extremely favourable. After going through the training process, the individuals with diabetes had much better blood sugar regulation since their levels of insulin were more regular. Furthermore, the final results carried over to the following day, with enhanced blood sugar levels after the food consumption.
Almost any individual will benefit by starting a regular fitness routine incorporating interval training routines. Results from various studies now back up this claim. Regardless of the research results, you should speak to a qualified physician before beginning any new exercise routine to ensure there are no medical problems and to reduce your risk of injury. This training method elevates both metabolic rate and heart rate, which helps the body burn calories and lose excess fat faster. This is also beneficial for toning muscles and improving overall physical fitness.
Learn more about the benefits and advantages of including interval training workout in your fitness program. You can get more details and information about training with intervals and how it can help you achieve your goals today!
