Interval training combines short, high-intensity bursts of speed with slow, recovery phases to build speed and endurance. And also burn a lot of calories quickly. Here's the science of it:
Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy. American College of Sports MedicineYesterday morning we did P90X Plus Interval X, a 40-minute workout (including the warm-up and cool-down).
It's 12 exercises, each performed twice. Each exercise is one minute, and within that minute you exercise at three phases: recovery, moderate, and "gang member is chasing me down a dark alley."
During the workout (which is really only in active mode for about 35 minutes when you take out the warm-up and cool-down), I burned 306 calories. Not too shabby for a quick morning workout!
Whether you're on a treadmill, in a pool, or just jumping rope you can incorporate simple intervals into your workout regimen. If you're running on a treadmill, jog at a moderate pace for 3 minutes, then kick it up for one minute (Look out! There's a gang member behind you!). It'll keep things interesting, and also help you get a good workout in quickly.
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Workout of the Day:
P90X Back and Biceps
We got this one done at regular time (5 a.m.), only to discover that we were going to have the fifth snow day in nine days here in Dallas/Fort Worth. Oh well. At least it's done!
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