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⏱️ Don’t do HIIT classes – Do this intervals workout instead . . .

Hey! – Rob here 👋🏼

 

Your Daily Health Fix today is about … 

Interval Training That’s More Effective

Today’s video simplifies interval training and discusses whether you should spend any time using interval training within your fitness routine, or if there are better ways to spend your workout time.

Today we are going to simplify interval training by outlining the different formats of interval training and discussing whether you should spend any time using interval training within your fitness routine, or if there are better ways to spend your workout time.

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I’m Rob, and this is The Health Fix! Just quickly before we get into it, do me a favour, so I can do you a favour – click that subscribe button and enable notifications so that you don’t miss out on future NO-nonsense to the point Health & Fitness Optimisation tips and tricks. OK, Let’s get started!

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If you’ve looked at the timetable for your local fitness club, you will have probably seen hiit classes, high intensity, interval training. Typically, this exercise format involves approximately 45 seconds to90 seconds of high intensity activity interspersed with rest intervals of lower intensity activity for a similar duration. These rounds are then repeated for anything between 30 to 60 minutes.

There are other similar formats of interval training, for example running 1 km at 70% pace and then running 500 m at 90% pace. And then there are even longer format often seen with runners and cyclists, where they may perform longer distances, such as six or 10 km at a moderate to high pace, followed by a short rest, interval of jogging or walking, and then repeating the long interval another multiple of times.

Whether you are a beginner or a more seasoned athlete this type of interval training can be good for increasing overall cardio, aerobic, capacity and cardio, aerobic, muscular endurance. However, for many this type of training, while it may feel hard and will probably make you sweat, isn’t necessarily the most effective for improving either your athletic ability or your cardio, metabolic health, especially in the context of weight loss, or weight maintenance.

As a side note, there is often a tendency to want to eat more following high intensity interval training of this type, so any increased calorie use during the exercise session will be counteracted and lost by any subsequent increased ingestion of food.

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Another format of interval training, really, the only real form of internal training is all out sprint intervals at maximum intensity. Now, when I say sprint intervals, that doesn’t necessarily mean the activity of sprinting, although it can be sprint running. It could also refer to other intense and explosive forms of movement, whether it be cycling swim sprints, jumping even some heavy lifting at a fast pace for a short period.

What is important to note about this type of interval training is that the best of effort should be at as close to at 100% of your accessible input. Perhaps somewhat obviously this will mean that you can probably only perform the set or sprint interval for 15 15, or 20 seconds. Additionally, following this short sharp first of explosive energy, you will likely need to rest for anything between 2 to 5 minutes before being able to attempt a second interval and being able to once again, give

give 100% of effort. 

At the maximum intensity, it’s likely that your workout will comprise of a maximum of five or six intervals before you are unable to perform another set with the same level of vigour.

This type of interval training has two main benefits. The first being that you are training and pushing your upper limit of cardio aerobic capacity . Over time and with consistency you could reasonably expect that your speed or ability within the short 20 seconds first will increase. Depending on your age and other factors, even if you’re maximum ability doesn’t significantly increase, you will stave off the aging and decline process, specifically relating to your physical fitness and ability, but also transferring over to other elements of your overall physiology.

The second and often ignored benefit of this type of intense interval training is the activation of type too fast twitch muscle fibres. These are the same by 45% engages when performing slower and heavier tasks such as weight resistance, training, or any other activities involving lifting and moving heavy objects. Therefore sprint interval training can significantly contribute to increased strength abilities not only complementing any other fitness training progress, but also helping to maintain your overall levels of agility and strength. 

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So the big question, should I do interval training as part of my fitness routine?

Firstly, let’s start by saying that all exercise is better than no exercise, so if you specifically enjoy a particular format or type of activity, and that encourages you to maintain a consistent routine, then go for it, regardless of the nuances and training science.

Having said that, there are two things that are consider when deciding whether to include interval training workout regimen. 

The first is what your current physical state is reading. What is your base level of strength and mobility? As we already discussed the most beneficial type of beautiful training, his explosive Sprint intervals, but it’s important to understand that this type of training also carries greater risk of injury, especially for the beginner or someone who is not yet conditioned to such levels of explosive force. Unfortunately, there is no attitude for quality and controlled, mobility and strength training, especially in the early days, starting or returning to a physical fitness program. If you are new to training, then it’s probably best that you focus your energy and time elsewhere, for example, bye,, preparing your muscles connected tissues, such as ligaments and tendons and of course your bones. The adaptation process can vary in time depending on your starting condition and your age.

But, once you have a sensible base level of strength and solid foundations in your movement patterns, including your functional ability across normal biomechanical human movements, yes, it would be highly beneficial to include explosive sprint interval training into your over all program. And how much? 

There is some evidence to suggest that just one all out maximum intensity push for 90 seconds a few times a week can bring the same benefits as a multi set shorter sprint workout, but a more organised approach would be to allocate one explosive sprint interval training session into your routine roughly once every week to 10 days, depending on the other components of your program, and your overall goals.

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NOW – JUST BEFORE WE GET TO WHETHER INTERVAL TRAINING IS FOR YOU, If you’re on a health optimization or weight loss journey – I produced this free guide for YOU – ‘ THE HEALTH FIX’S SIMPLE GUIDE TO CLEAN EATING’ – a simple guidebook that gives you all the do’s and don’ts of what to eat to in order to achieve and maintain optimal health. It covers all food groups (including Meats, Fish, Seafoods, Vegetables, Fruits, Oils & Fats, Dairy and many more), and it categorizes foods into ‘Allowed’, ‘Allowed Occasionally’ and ‘Banned’ for easy and smart decision making. 

Get your copy for FREE using the link up there and in the description below!

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So the big question, should I do interval training as part of my fitness routine?

Firstly, let’s start by saying that all exercise is better than no exercise, so if you specifically enjoy a particular format or type of activity, and that encourages you to maintain a consistent routine, then go for it, regardless of the nuances and training science.

Having said that, there are two things that are consider when deciding whether to include interval training workout regimen. 

The first is what your current physical state is reading. What is your base level of strength and mobility? As we already discussed the most beneficial type of beautiful training, his explosive Sprint intervals, but it’s important to understand that this type of training also carries greater risk of injury, especially for the beginner or someone who is not yet conditioned to such levels of explosive force. Unfortunately, there is no attitude for quality and controlled, mobility and strength training, especially in the early days, starting or returning to a physical fitness program. If you are new to training, then it’s probably best that you focus your energy and time elsewhere, for example, bye,, preparing your muscles connected tissues, such as ligaments and tendons and of course your bones. The adaptation process can vary in time depending on your starting condition and your age.

But, once you have a sensible base level of strength and solid foundations in your movement patterns, including your functional ability across normal biomechanical human movements, yes, it would be highly beneficial to include explosive sprint interval training into your over all program. And how much? 

There is some evidence to suggest that just one all out maximum intensity push for 90 seconds a few times a week can bring the same benefits as a multi set shorter sprint workout, but a more organised approach would be to allocate one explosive sprint interval training session into your routine roughly once every week to 10 days, depending on the other components of your program, and your overall goals.

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Thats it for this one – Once again, If you found this useful or interesting be sure to subscribe to the channel, and if you know someone that will benefit from this video, please share it! I want to help as many people on the planet regain their birthright to optimal health!

Thanks again for watching, and I’ll see – you – next – time! 👋🏼

Subscribe to the YouTube channel to ensure that you don’t miss out on all the new Health Fix videos – and don’t forget that sharing is caring!  We all know someone that needs a helping hand with their health and fitness, so do a friend a solid by sending them the link 🙏🏽 

. . . That’s it for this dose,

 

Until the next time – Stay Motivated!💪🏼

 

Rob

 

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