Interval training - weight control

An interval training is defined as a type of training program that is followed with a fixed period of time or a specified distance. Every interval training is followed short duration of rest and then again the next course of exercise.

For athletes, it means repeated bouts of high intensity exercise with intermittent lower intensity periods. 'Cycling' into anaerobic bursts for short periods during aerobic training is optimal.

Intervals have traditionally been recorded in form of pulse or clock based. Using the hand weights while on the treadmill or bike will dramatically increase your pulse in less than a minute. You can go from 60% VOx to 80% VOx by simply using the hand weights while maintaining your lower body aerobic rhythm.VO2 is a technical term for measurement of aerobic performance.

VO2 100% would be a maximum aerobic performance. Higher repetitive work involves enzymatic adaptation to lactic acid and ion accumulation in the muscle. The use of as many muscles as possible in the aerobic program provides a balanced working out and better results.

Aerobics utilizing the muscles of the upper body is as effective as aerobics for the muscles of the lower part of the body. It is best to first aerobically exercise followed by anaerobic strength training for both weight control and positive hormonal stimulation. Many positive hormonal changes occur while exercising, but different incidences happen with aerobic & anaerobic exercise.

• Increased metabolism (calorie burning, weight control).
• Increased body core temperature
• Increased cardiovascular rate.
• Lowered cholesterol
• Neural stimulation.
• Skeletal stimulation and range of motion. improved digestion.
• Improved lymphatic flow.
• Reduction in stress
• Increase in immune-system resistance.

• Change your foot placement.
• Stay focused
• Bring a bottle.
• Avoid peaking.
• Warm up intelligently
• Cross-train aerobically.
• Learn your gym geography.
• Train with your partner.
• Get a permanent locker.

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