Lets talk about how interval training works and how this cardio workout routine is better of fat loss. Well, I guess it is more like it is better to set up for fat loss. I will explain what I mean in a minute.
This topic can get really heavy and scientific, but I'll try to keep the jargon limited and not turn into a mad scientist on you!
First we should talk about what high intensity interval training is:
We are talking about a type of circuit training routine that consist of very high intensity work interspersed with moderate level exercise in regular training intervals. For example, a set of as many jumping jacks you can perform for about sixty seconds and then a light jog for twenty seconds repeated over and over for 15-20 minutes would be a type of interval training. There are many exercises that work great; think 7th grade gym class. Jogging & sprinting, squat jump thrushes (burpees) and lungs, vertical jumps and push-ups, the list goes on and on limited only by your own mind.
Why should you do it?
It is a very fast way to get your heart rate up and burn some calories in a short mount of time for one reason. When you only have a couple minutes to do your workout, this type of exercise plan will set up the body to burn calories as you go about your day. For instance, if you do about 15 minutes of interval training before you get ready to go to work then you will be promoting your body to burn more calories all morning long.
Your muscles oxygen to do the work and get you moving around. High intensity interval training workouts use up all available oxygen and your body tries to get enough oxygen to fuel the muscles. Heart rate, increases to an accelerated rate to get oxygenated blood to your body parts. This is an anaerobic process called oxygen debt.
Oxygen is burned off when doing intervals at high intensity, breathing becomes more rapid in order to replenish the system. Doing work while in this anaerobic state helps to burn a greater amount of calories. This then results in helping to lose weight.
What about lactic acid?
This is where it is difficult to not become a mad scientist. Perhaps a simplified description of lactic acid is that it asserts your body burn calories. That is probably over simplified but I do not want you to be a deer in headlights … or get bored!
The interesting thing is that the same process that causes oxygen debt can also generate lactic acid. Thus, when you workout in a way which causes great effort then the lactic acid will accumulate in the body of the muscle until your systems flush it. More fat calories are burned when the build up lactic acid is flushed out.
Weight loss from burning more calories.
Interval training causes a condition that burns more calories longer. As I said, more calories are needed to get rid of the built up lactic acid, but another reason is because the process produces the human growth hormone (HGH). When HGH is abundnet in the body, it is more apt to grow muscle and also burn more calories.
In my workout routine, I do a few minutes of high intensity interval training prior to doing any weight lifting or cardio. HITT has been shown to improve cardio fitness and improve distance or pace statistics.