Boost Your Metabolism with Interval Training

By Brendan Epps

Interval training has been proven to be highly effective at boosting metabolism in short periods of time.  Great news!  It’s not a fad, it’s a different approach to exercising, and it has benefits beyond fitness.

Tabata

Tabata workouts are typically 4-16 minutes of high-intensity exercises with micro-rest periods (i.e 20 seconds work, 10 seconds rest).  The idea is to go all out during the work period and rest just enough to catch your breath for the next round.  Shape Magazine describes Tabata as, "The 4-MInute Fat-Burning Miracle Tabata Workout."  The intensity and intervals get your heart rate up quickly and allow just enough rest to recover without lowering your heart rate below optimal fat-boosting levels. 

HIIT

High-intensity interval training (HIIT) workouts are interval-based and combine cardio and resistance exercises to enhance the benefits of both.  Many HIIT workouts are based on the (20:10) Tabata timing style.  HIIT workouts like the X Boot Camp class the Dayton YMCA offers are shorter than typical exercise sessions (only 45 minutes) due to the intensity.

Experts caution that if you’re performing interval training correctly, you shouldn’t do them back-to-back to allow your body enough time to recover.  And be sure to consult one of your Y fitness trainers if you’re new to interval training before trying out one of the several interval-training classes your local YMCA may offer:  like HIIT or Boot Camp.

Not Just for Exercise

Interval training can also boost productivity helping you mentally sprint at tasks with planned breaks.  The Pomodoro technique (named after a sauce made from tomatoes) is a popular interval approach toward productivity; encouraging 25- to 30-minute bursts of effort toward projects at work (filing TPS reports) or home (decluttering or household chores).  Using the interval approach, you can boost your productivity the same way you boost your metabolism.

Apps for That

There’s a variety of apps to time your intervals with ease.  Apps like Tabata Pro, Tabata Interval Timer for HIIT, Pomodoro Keeper and Clear Focus, and others allow you to customize your work, rest and break intervals to meet your needs.  Some apps sync with your playlist, give verbal cues and even let you know what activity is coming up, freeing you up to focus on giving your best effort to get your best results.  Most apps sync with a heart rate monitor to track your heart rate during exercise and rest intervals so you not only know how well you’re doing but how you’re doing.

Interval training isn’t for everyone and certainly not the only way to exercise.  It’s a very specific type of fitness that, like any type of fitness, works best when performed correctly and safely.  If you’re willing to give it a try or coming back for more, check your local YMCA Fitness schedule to get your training on.