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Boosting Your Metabolism With Interval Training - Part 1
by Shasta Lee
Over the past year, I have observed hundreds of people in the gym that have been told to strictly perform 30-60 minutes of cardio, between 3-5 times per week, and they look exactly the same as they first started. If I just described the results of your exercise program, then read on because you are finally going to understand why you might never achieve the results you are hoping for.
Here is the scenario that is playing out in gyms across the country right now. The fitness trainers put their clients through 6-7 hours of aerobic training every week for several months at a time. Towards the end of that cycle, the clients become frustrated because their physique never really changes. So the reaction of the brilliant trainers is simply to encourage them to stick with the program, or even worse...increase the hours of cardio.
So how do you overcome this problem? Do you really need to add more cardio? Absolutely not! Adding extra aerobic activity to your gym routine will solve the lack of results issue. Surprisingly, performing 6-7 hours of of cardio will not help boost your metabolism. As a matter of fact, it most likely will slow down your metabolism!
The misconceptions about aerobic training run deep in practically all the gyms I've been to in the past. Most people have been led to believe that aerobic training is the silver-bullet to weight loss. There seems to be a huge gap of common knowledge about aerobic training which most people are not aware exists. The fact of the matter is that aerobic training is not the solution to weight loss. From now on, I want you to forget about all those long and boring cardio workouts. Going down that road is not going to get you the washboard abs that you are striving for every time you visit your gym.
Let me take you through a brief explanation of why people mistakenly believe that steady-state aerobic activity (i.e. running for 30-60 minutes) is the solution to losing fat.
Let me start with a real-life example. If you compare the best long-distance runners (people that run for several hours) and the best power sprinters (less than 60 seconds), which one do you think is leaner? If you said the long-distance runner, you are wrong. Let me explain...
The very first time you begin any form of aerobic training, you might be able to go for only 10 minutes. As your endurance gets stronger, you naturally increase the amount of exercise time. Ten minutes eventually turns into 15 minutes. Fifteen minutes eventually turns into 20 minutes, etc. Eventually, you work your way up to 60 minutes pretty much every day of the week.
As you continually keep increasing your aerobic activity, your heart and lungs become stronger and stronger. This development allows you to achieve longer distances. BUT, as you are increasing your level of aerobic training - as you get stronger - your body also becomes more efficient at utilizing your body fat. Now you are burning less body fat. What this means is that if it currently takes you 30 minutes to burn 300 calories, it will now take you 45 minutes to burn the exact same amount. Who in this world thinks adding more minutes to a workout program in order to burn the same amount of calories is any fun?
What eventually happens is quite astonishing. As you engage in increasingly more aerobic activity, your body begins tapping into your muscles for energy. Your body will literally break down muscle tissue in order to meet those energy demands. That muscle tissue gets converted to glucose for supporting all that aerobic activity. So what this means is that you are creating a less efficient fat-burning machine; your metabolism is actually getting weaker.
Remember the following principle the next time you lace up your running shoes... steady-state cardio training does not build muscle - and doing too much quite possibly can actually make you lose muscle.
So if steady-state cardio training does not achieve optimum weight loss then what is the solution? The solution is called Interval Training. Interval Training, or commonly referred to as Anaerobic training, consists of moderate to high intensity cardio activity.
Interval training is a superior strategy for boosting your metabolism versus any form of steady-state aerobic training. Actually, all those steady-state exercise programs do not really increase your metabolism at all. Although, it is true that calories are being burnt during aerobic activity, but once the session is over, your metabolism settles back down to normal. Interval training, however, burns more calories per minute and elevates your metabolism for hours after you've finished exercising. Combining the proper amount of resistance training with an intense set of interval training exercises keeps your metabolism active for at least 24 hours - and in some cases it is not uncommon to last nearly 40 hours. See the advantage? Imagine burning fat all day and all night rather than during a workout session.
Too many people have been trained to focus on just that one hour of exercise when they should be focused on the big picture. It is not that one hour of cardio that is most important, rather it is the 23 hours remaining in the day.
So what types of interval training should you do? Whatever sounds like fun! Try any form of locomotion such as jogging, running, sprinting. How about bike-related exercises like spinning, or mountain biking. Some other great exercises include: rowing, stair climbing, etc.
In part 2 of this series, I will layout my interval training program as a guide for anyone that truly wants to boost their metabolism for losing weight.
About the Author
Shasta has a degree in technical writing and has been publishing online for over 3 years. Not only does this author specialize in health and exercise related subject matter, you can also check out her latest website called The Shoji Guide which reviews and lists the best types of shoji screens and supplies for home decorating.
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