Interval cardio: benefits and ready-made program

Author: Glushenkov Alexey - coach at the fitness club.
2014-11-22

Interval cardio is the best solution for those who want to lose extra pounds, strengthen muscles, improve athletic performance, boost health, and not lose muscle mass in the process.

This type of aerobic training differs from the classic form by having alternating modes of intensity or tempo, and it has significant advantages over it:

Interval training accelerates metabolism more quickly.
With this type of training, we can get rid of fat deposits faster while preserving muscle mass. This type of cardio load is practiced by bodybuilders.
Endurance and speed are significantly increased. Athletes like marathoners and sprinters see improved results with this training.

For a long time, it was believed that interval cardio had no place in fitness because during an hour of traditional cardio, an athlete burns significantly more calories than in a short (20-30 min) interval training session.

It was mistakenly thought that the more calories a person burns, the more fat they would lose. However, as is well known, muscles derive energy not from fat but from the carbohydrates stored in muscles as glycogen. Still, those who switched from regular training to interval training began to notice greater fat burning and weight loss.

Benefits of Interval Cardio Training

Research from Laval University (Quebec, Canada) supports the benefits of interval cardio training. The results showed that those doing classic aerobics burned more calories, but those doing interval cardio lost more fat. Similar studies were conducted in the USA and Australia, and they all indicated the advantages of interval training.

1. After an interval workout, the body spends more calories for recovery throughout the day. The higher the intensity, the more energy is required for recovery.

2. Fat oxidation in muscles increases by up to 30% within just two weeks.

3. The action of enzymes that promote fat storage is blocked.

This type of aerobics is the only correct solution for those engaged in fitness and bodybuilding. Unlike classic cardio, interval cardio does not destroy but even slightly increases muscles. This can be seen when comparing the physiques of sprinters and marathoners.

This type of training puts a significant load on the muscles, joints, heart, and blood vessels. Therefore, before starting interval aerobics, it is essential to consult a doctor.

Interval Cardio Training Program

There are many programs for interval cardio. However, based on my observations, the best fat-burning results come from this program:

Warm-up (50-60% of max HR)	3 min
Running (60-70% of max HR)	2 min
Walking (50-60% of max HR)	1 min
Running (70-80% of max HR)	1 min
Walking (50-60% of max HR)	1 min
Running (80-90% of max HR)	1 min
Walking (50-60% of max HR)	1.5 min
Running (80-90% of max HR)	1 min
Walking (50-60% of max HR)	1 min
Running (70-80% of max HR)	1 min
Walking (50-60% of max HR)	1 min
Running (60-70% of max HR)	1 min
Walking (50-60% of max HR)	1 min
Cool down (70-80% of max HR)	7 min

The maximum heart rate is calculated as follows: from 220 subtract your age.

Max HR = 220 — age.

For example: for a person aged 35, the max HR is: 220 — 35 = 185 (the maximum heart rate).

The total duration of this training is 24 minutes (including warm-up and cool-down). A general warm-up for the joints and stretching is suitable as a warm-up. A simple stretching will suffice for the cool-down.

If you combine interval cardio with strength training (or other types of training), doing this program 2-3 times a week is sufficient. If you have no other training sessions, you can do it every day.

Additionally, you should adjust your diet: increase your intake of animal protein to 2g per 1kg of body weight, and reduce the caloric content of food.

I wish everyone success on the path to an ideal body.