Use Interval Training to burn off
those Summertime BBQ calories
    Yes, you can burn off the calories in less time using Interval Training.  Interval Training, HIIT (High Intensity Interval Training) is simply repetitions of high-speed/intensity work followed by periods of rest or low activity (active recovery).  In addition to the calories burned during your exercise (like regular cardio), HIIT revs your metabolism and increases calorie burn for up to the next 24 hours(depending on intensity).
    You can use cardio equipment found in a gym, such as treadmills, ellipticals or spinning cycles or you can do interval training with no equipment by walking or running outside (I suggest running on field/turf to reduce impact on joints/ligaments).  Interval training also relieves the boredom of a slow, or fixed pace 40 to 60 minute routine and can be done in 20-to 30 minutes top!  Studies also show that interval training burn more fat that steady state cardio.  Best of all, interval training can be used by anyone, if all you can do is 3.5 m.p.h on a zero degree incline, then you have a starting point.  This will be your benchmark AND WITH TIME YOU WILL IMPROVE!
     NOTE- A 2005 study published in the Journal of Applied Physiology found that after just two weeks of interval training, six of the eight college-age men and women doubled their endurance, or the amount of time they could ride a bicycle at moderate intensity before exhaustion.(source Fitness section NYTimes May 2007) 
 
Below is an example of an Interval routine for a treadmill, but the theory behind it can be applied to whichever mode of exercise you choose.
 
Minutes Incline/Speed Intensity Level
0 to 4 Warm-up phase warm-up/walking or jogging
4 to 5 run at 10 m.p.h (or close to your maximum speed)  90-100% max
5 to 7 slow down to jog (active recovery phase) 60% to 70%
7 to 22 REPEAT last 2 steps 5 times
22 to25 minutes   slow speed down to your cool-down speed COOL DOWN
 You can adapt the above example to work on a spinning bike, elliptical, for walking, jogging or virtually any type of exercise.  H.I.I.T. can even be applied to a resistance circuit.  For those just starting out you can increase your treadmill incline instead of increasing the speed... it is all about pushing to maximum effort for an interval and then backing down to recover for the next interval.
BENFITS OF INTERVAL TRAINING:
  • consumes less time
  • burns more calories than steady state cardio
  • can be adapted to almost any kind of exercise
  • can be used by anyone of virtually any exercise level
  • will increase your aerobic capacity
  • NO EQUIPMENT NEEDED
So try Interval Training next time you exercise and really start burning those calories! 
 
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