The Benefits of Interval Training

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Interval training is made up of short periods of intense activity followed by a period of recovery, which you repeat a number of times.  This form of training, where we incorporate short periods of rest, allows us to work harder and more intensely.  Over time this allows us to see continuous improvement in our fitness because the hard bursts of exercise deliver a greater stimulus to our hearts, lungs and muscles.

An additional benefit of this form of training is the increase in EPOC (Excess Post-Exercise Oxygen Consumption, sometimes known as ‘The Afterburn Effect’) which refers to the elevation in metabolism (the rate that calories are burned) after an exercise session ends. In a nutshell, you continue to burn more calories after finishing your workout.

In 2014 a study (conducted by Mann et al.) examined the recovery rate of male and female runners after running at 60%, 70% and 80% of their VO2 Max. It revealed that the highest intensity workout produced the greatest afterburn, therefore the higher the intensity, the higher the EPOC.

The Cardio HIIT and Tabata sessions we have been doing so far on the programme are a form of high intensity interval training and follow similar principles.

The alternative to Interval Training is Low Intensity Steady State (LISS) training where we work for a longer period of time at a lower intensity. Examples of this would be a power walk, a recovery run or a steady cycle.

Both types of training offer different benefits and it’s best to mix up your training for optimal results. We wouldn’t want to do Interval Training everyday as the body needs time to recover and rebuild from such intense activity, so LISS training works well in combination.

Whilst it might seem a little daunting, the benefits of this form of training are unbelievably effective. We hope you enjoy the session!