How to Lose Weight Using Interval Training and Exercising Less Often
By: Yuri Elkaim, BPHE, CK, RHN
Do you ever wonder how to lose weight with less effort? Well, it’s definitely possible, especially if you’re using the right type of workouts.
By now you should know that I’m a big proponent of circuit training and interval training. They are truly the foundation of my Fitter U workouts. I’m also a fan of working out less, while getting more out of my workouts – you should be too.
Brand new research has yet again shown that working out for long periods of time every day of the week isn’t necessary to lose weight. Don’t get me wrong – working out for 2 hours a day will help you lose weight but it is not realistic for most people considering our busy, fast-paced lives.
So the good news is that this new research, published in the journal BMC Endocrine Disorders, has revealed (yet again) that regular high-intensity training is the key to improving your metabolism and hence your ability to lose weight.
Specifically, the researchers had subjects perform intense interval training workouts on a stationary bike every couple of days. The sprint training protocol involved six sessions of sprint interval exercise spread over 14 days, with 1 or 2 days of rest between each session.
Each training session consisted of 4–6 repeated 30-s all-out cycling efforts against a resistance equivalent to 7.5% of body weight (Wingate tests), with 4 min of recovery between sprints. During recovery, subjects remained on the bike and either rested or cycled at a low cadence without resistance. The number of sprints increased from 4 during the first two sessions, to 5 in the third and fourth sessions, and 6 in the last two sessions. Total time commitment was 17–26 min per session, involving only 2–3 minutes sprint exercise.
The results of the study showed that insulin sensitivity improved, meaning that blood sugar levels could be better managed. Considering the link between rising insulin and blood sugar levels and weight gain, this study shows us that interval training a few times per week can have a huge impact on your health and ability to lose weight.
Want more great interval training workouts to help you lose weight and regain control of your health? Then, get started with Fitter U today.
Babraj, J. et al. (2009). Extremely short duration high intensity training substantially improves insulin action in young healthy males. BMC Endocrine Disorders; 9 (3).
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