OnFitness Magazine - March/April 2021 - 52
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W W W. O N F I T N E S S M A G . C O M | V O L 2 1 N O 5 | 2 0 2 1
52
Smart Training
HIGHINTENSITY
INTERVAL
TRAINING
Jesse Cavaliere
How can you tell when
you're in that " highintensity " zone when
doing cardio? It's when,
after twenty to thirty
seconds of activity, you're
suddenly stricken with
breathlessness and feel as
though all the energy has been sucked out
of you. You're hammered, too out of breath
to speak, gulping for air, and need to slow
down to a casual pace to catch your breath.
All this, after just thirty seconds. That's a
genuine high-intensity interval.
High-intensity interval training
involves alternating very short-duration
doses of power-based, all-out efforts, with
one to several minutes of recovery
interval, casual effort, over a twenty to
thirty-minute session. High-intensity
interval training is far superior to that of
steady-state training in which you stay at a
pretty-much fixed pace for up to an hour.
So why don't more people do highintensity interval training? Because it
hurts. And the myth persists that long
duration cardio induces more fat loss. Of
course, a sedentary person who commits to
an hour of steady-state every day will enjoy
some improvement. But only a limited
amount of fat will be lost in most cases.
The diagrams on cardio equipment
clearly imply that you'll lose more weight
when exercising in the " fat-burning zone, "
versus the " cardio training zone. " The
cardio training zone involves more
intensity. And high-intensity interval
training involves maximum intensity.
Yet another reason why some trainees
remain skeptics about high-intensity
interval training is that they believe that
for cardio to be effective, the body must be
in continual motion.
A high-intensity interval training
running workout for just twenty-three
minutes may involve only about two
minutes' total of actual running (eight,
thirty-second " sprints " at ten to twenty
miles per hour), and twenty-one minutes
of slow walking. How can two minutes of
running be superior to thirty minutes of
nonstop jogging?
-
Your body has two energy systems: aerobic
and anaerobic. When you're is forced to
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OnFitness Magazine - March/April 2021
Table of Contents for the Digital Edition of OnFitness Magazine - March/April 2021
Contents
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