Interval training is the best way to exercise for anti-aging natural weight loss.
It is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity.
The term can mean any workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion alternating with parts of low to no intensity.
Interval training is often practiced by long distance runners. Sprinters and footballers have also been known to use this type of training.
Some Examples of Interval Training
Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.
"Walk-back sprinting" is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.
Training with intervals is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it also helps improve exercisers' aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009).
It has been proven that interval training increase VO2Max as opposed to training at constant paces.
This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration[1][2][3].
Hormonal Effect of Interval Training
Whether it is running/sprinting or lifting weights or some kind of resistance training, the reason interval training is so much better for anti-aging natural weight loss is because of the hormonal effect of this type of training.
Let's take the training I do for a marathon runner. For the marathon runner, the goal is simple. Achieve the ability to run vast distances without injury, increase the distances and increase the total average speed.
In a case like this the changes in the body are not necessarily for an anti-aging weight loss result. In fact, if the person is not obese or very overweight, they will actually age faster because there is more cortisol (a fat storing and metabolism aging hormone) being produced and this will cause a breakdown of the muscles and collagen in the skin.
In my website section on fat burning hormones, I list the hormones that cause your body not only to build muscle and lose fat, but also to make your metabolism younger. They are …
The main fat burning hormones, adrenaline, growth hormone, thyroxine and testosterone are directly correlated to physical activity.
The rest are more directly related to diet.
The point I am making here is that the exercise that causes the increases in adrenaline, growth hormone, testosterone and thyroxine are intense exercise that is short and explosive.
This type of exercise is 180 degrees the opposite direction from the endurance marathon running training.
With endurance running you can run slow, but for a long time. There is little adrenaline produces as compared to a sudden sprint or lifting a very heavy weight or plyometrics.
So in my book, Metabolism Makeover, I outline the different ways to structure an exercise program that is hormonally correct.
A person can use the same amount of calories in a weight-lifting workout as a long-drawn out endurance run.
But with the short and explosive one, the hormone balance is anabolic. This means it is building up the body and its tissues and making it younger and stronger. The very long distance endurance training can make someone look older and make them very weak.
Take a look at a gold medal Gymnast (the epitome of explosive interval training) and the Gold Medalist for marathon running. They are complete opposites.
REFERENCES
It is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity.
The term can mean any workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion alternating with parts of low to no intensity.
Interval training is often practiced by long distance runners. Sprinters and footballers have also been known to use this type of training.
Some Examples of Interval Training
Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.
"Walk-back sprinting" is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.
Training with intervals is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it also helps improve exercisers' aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009).
It has been proven that interval training increase VO2Max as opposed to training at constant paces.
This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration[1][2][3].
Hormonal Effect of Interval Training
Whether it is running/sprinting or lifting weights or some kind of resistance training, the reason interval training is so much better for anti-aging natural weight loss is because of the hormonal effect of this type of training.
Let's take the training I do for a marathon runner. For the marathon runner, the goal is simple. Achieve the ability to run vast distances without injury, increase the distances and increase the total average speed.
In a case like this the changes in the body are not necessarily for an anti-aging weight loss result. In fact, if the person is not obese or very overweight, they will actually age faster because there is more cortisol (a fat storing and metabolism aging hormone) being produced and this will cause a breakdown of the muscles and collagen in the skin.
In my website section on fat burning hormones, I list the hormones that cause your body not only to build muscle and lose fat, but also to make your metabolism younger. They are …
- Adrenaline
- Human Growth Hormone
- Testosterone
- Thyroxine
- Insulin-Like Growth Factor
- Insulin
- Glucagon
The main fat burning hormones, adrenaline, growth hormone, thyroxine and testosterone are directly correlated to physical activity.
The rest are more directly related to diet.
The point I am making here is that the exercise that causes the increases in adrenaline, growth hormone, testosterone and thyroxine are intense exercise that is short and explosive.
This type of exercise is 180 degrees the opposite direction from the endurance marathon running training.
With endurance running you can run slow, but for a long time. There is little adrenaline produces as compared to a sudden sprint or lifting a very heavy weight or plyometrics.
So in my book, Metabolism Makeover, I outline the different ways to structure an exercise program that is hormonally correct.
A person can use the same amount of calories in a weight-lifting workout as a long-drawn out endurance run.
But with the short and explosive one, the hormone balance is anabolic. This means it is building up the body and its tissues and making it younger and stronger. The very long distance endurance training can make someone look older and make them very weak.
Take a look at a gold medal Gymnast (the epitome of explosive interval training) and the Gold Medalist for marathon running. They are complete opposites.
REFERENCES
- Gibala, Martin J. et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. September 15, 2006 The Journal of Physiology, 575, 901-911.
- Talanian, Jason L. et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol 102: 1439-1447, 2007.
- JARET, PETER. "Exercise-high intensity workouts-interval training - New York Times." The New York Times - Breaking News, World News & Multimedia. N.p., 3 May 2007. Web. 30 Apr. 2010. .