A FASTER WAY TO FITNESS

At Moms on the Run, our Signature Training Program and Strength and Cardio Boot Camp focus on cardiovascular interval training. Beginning runners learn to run using this method, moving from mostly walking to running as they progress through the program. More experienced runners use running intervals to improve their speed and fitness levels.

WHAT’S ALL THE BUZZ ABOUT INTERVAL TRAINING? IS IT REALLY THE BAST WAY TO MAXIMIZE METABOLISM AND CARDIOVASCULAR FITNESS?

There is an impressive amount of research that says YES! Study after study shows that cardio workouts with speed intervals are much more effective at burning fat than workouts done at a steady pace. A study in the Journal of Applied Physiology* found an interval workout regime to burn 36% more fat than steady-state cardio work in the same amount of time, and other studies have produced even higher numbers – some showing up to 9 times the amount of fat loss.

WHAT EXACTLY IS INTERVAL TRAINING?

It’s alternating bursts of intense activity with intervals of lighter activity. Interval training is versatile because it can be incorporated as part of any exercise routine and can be accomplished through any method of movement.*

Moms on the Run running on an indoor track, likely running intervals

HOW DOES INTERVAL TRAININNG HAVE SUCH A PROFOUND EFFECT?

The fat-burning magic of interval training is largely due to EPOC (Excess Post-Exercise Oxygen Consumption) from a high-intensity workout. The body uses a lot more oxygen after a tough workout than it does at rest. The intensity of these workouts causes the energy stores in your muscles to become depleted, which causes the body to turn to stored fat for energy, and the extra oxygen available creates a favorable environment for fat-burning in the hours that follow your workout session. To put this in layman’s terms, your metabolic rate will be higher throughout the day – burning more fat even 36 hours after the workout.

There is a commonly held belief about exercise intensity for fat-burning that encourages working out at an easy level, and it is widely promoted by those cardio machines at the gym. It says that in order to burn fat you need to keep your heart rate below 70% of your maximum heart rate. While physiologically speaking you are burning fat during this exercise session, this does not result in the greatest level of fat burning for the rest of your day. And, what happens to all those carbohydrates you didn’t burn? That’s right! The macronutrients your body is unable to burn are converted into fat stores.

BENEFITS OF INTERVAL TRAINING

The benefits of interval training go beyond fat-burning. Evidence shows it improves cardiovascular health, decreases the risk of type 2 diabetes, improves sports performance and increases exercise adherence since it is perceived as being less boring and can be accomplished in less time.

Improves Cardiovascular Health

Purple circle with check in the middle

Decreases Risk of Type 2 Diabetes

Improves Sports
Performance

Increases Exercise
Adherence

GET STARTED WITH INTERVAL TRAINING

JOIN MOMS ON THE RUN

Our program offers structure and accountability to help you on your fitness journey. We offer programming for walkers, beginning runners and experienced runners. We offer a variety of programing with workouts featuring cardiovascular interval training, strength training, endurance runs, and more! Walker or runner, you will start at your own level and progress throughout the season.

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TRY AN INTERVAL WORKOUT*

An easy way to get started with an interval program is to try a 1:3 work recovery ratio. Start with a 5 minute walking warm-up and then walk or jog at an intense pace that feels close to your maximum ability for 1 minute. Follow this with a three minute recovery, walking or jogging at a pace you can maintain. After 3-5 cycles finish with a 5 minute walking cool-down. As you develop a higher level of conditioning, try reducing the recovery time and increasing the frequency of your work intervals. Don’t have 20-30 minutes? No problem! Once you have the intensity up there with frequent intervals, just 12-15 minutes a day can reap great dividends.

Written by Karissa Johnson, B.S. Exercise Science, ACE Certified Personal Trainer, AASDN Certified Nutrition Specialist and Founder of Moms on the Run.

*Due to the intense nature of interval training it is advisable to consult with your physician before beginning this type of a program.

Sources: https://www.physiology.org/doi/full/10.1152/japplphysiol.01237.2011; mayoclinic.org