Repeat until you’ve reached your target time or distance. You can use intervals on long runs, too.īuckingham has all his athletes break their long runs into intervals with this formula: Run nine minutes at your normal pace and break for a one-minute walk. Consider doing two or three interval workouts (max) on non-consecutive days. It’s also a good idea to space out your interval runs throughout the week. Once the workouts become easy, tweak one or two variables until you feel challenged again. Make your recovery intervals longer than your active ones. Progress slowly by starting with a low number of repetitions and a short duration for each interval. This means more soreness and a longer recovery. “High-intensity intervals will be a shock to the system if you’ve never done them before and can cause more muscle damage than a normal easy run,” Buckingham says. Many interval running styles can be challenging, so newbies should take care. All of the work that goes into recovery increases your calorie burn to a greater extent than steady cardio.įor example, a 2014 study in Applied Physiology Nutrition and Metabolism reveals that men burned as many calories over 24 hours from a 20-minute HIIT workout as cycling for 50 minutes at a steady pace. This physiological effect is known as excess post-exercise oxygen consumption (EPOC) or “after-burn.” Because intervals demand so much effort from your muscles and cardiorespiratory system, your body has to work that much harder to recover afterward. Intervals also eat up more calories after your workout is over. HIIT emerged as the clear winner, burning up to 30 percent more calories than other workouts - even though the HIIT group only exercised for a third of the time the other groups did. One study in the Journal of Strength and Conditioning Research compared the calorie expenditure of aerobic, resistance, and HIIT workouts. The intensity of intervals means you burn more calories than you would during a steady-state run.
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