What is Interval Cardio Training? - Ep 45 - Made Fit TV

April 21st, 2009 | | Email This Post Email This Post |

So many times I receive emails and comments on what cardio is best for fat-burn.  In a nutshell, it truly does all depends on your body’s physiology, cardio conditioning, and genetics.   Some of us are just programmed to burn more fat than others, and some of us are not - but that doesn’t mean those of you who are not burning fat can’t train your body to do so.

Interval cardio training is an umbrella term for a number of methods that involve cardiovascular exercise at varying intensities.  Whatever method you use, the purpose of it is to condition your heart and body to become more efficient in utilizing oxygen for fat-burn.  An example of this can be one minute low intensity running followed by one minute high intensity sprints for a 30 minute period.   Studies show that exercising at varying intervals like this increases your metabolism, thus promoting fat-burn.  To get technical, this is called excess post-exercise oxygen comsumption (EPOC).  It’s also believed that this method of trainin delivers better results in less time!

There are tests available that can literally measure your oxygen consumption and fat-burn efficiency based on your breathing, heart rate, and physiology.  But if you don’t have access to the tools (or funds) for this advanced testing, there is a “Feeling Test” that you can perform on yourself.  Check out this week’s Made Fit TV podcast to learn more about interval cardio training and to take the “Feeling Test”.   Print it off in the template below, along with the interval workouts.  Once you know what level is best for you, try out one - or all - of the interval workouts I’ve provided.  Let me know what you think in the comments section!

Downloads:

Cardio “Feeling” Test & Instructions (69kb - PDF)

Cardio - Beginner Template (70kb - PDF)

Cardio - Conditioned Template (93kb - PDF)

Cardio - Elite Template (94kb - PDF)

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  • KimberlyK
    Do you recommend having a protein shake after doing HIIT or interval training?

    I normally have a shake after weight training but not sure if it's necessary after cardio even if it's anaerobic.

    Thanks!
  • You can have a shake after both to replenish those macronutrients and for recovery. Keep rocking!!
  • dani82
    I've tried the Elite Template and modified it as follow. Do you think it is ok this way?

    warm up 2 mins at speed 3
    Moderate 2 mins at 7
    Hard 2 mins at 10
    Moderate 2 mins at 7
    Hard 3 mins at 10
    Moderate 2 mins at 7
    ...and so on till 31 min
    cool down 3 mins at 5
  • Looks good! You're mixing the intensities as well as the time spent in each. That's a great start to improving your endurance.
  • dani82
    Hi Jenny,
    Im going to try the interval cardio training today for the first time. I'll let you know how it feels.

    - Dani
  • Maureen
    Hi Jenny!

    Thanks for your email today! I did what you suggested and checked out the interval cardio training video here on your website. Then I decided to do it as part of my workout today. So I started with the beginner template and I got on the tredmill. I honestly have never done any running before, so this was definately a challenge for me. I was able to start easily at level 2 - then level 4 - but level 7 was way to big for me. Soooo... I decided to do intervals of 4.5 and 3.5. At 4.5 I was jogging and at 3.5 walking. But I did it! I will try to work myself up to intervals of 4 and 7. Do you think this is something I should do on alternating days (alternating with walk arobics) or should I do this 5 days a week? I LOVED the challenge and will definately continue!

    Thanks a bunch for the great advice.
    Maureen from CT
  • Bryan Pierre
    Jen, I tried interval cardio for the first time, today. I never really understood what it meant. I also did it the wrong way, because I didn't come down to a point at which I was able to recover during my first round. However, after tailoring it, I find it actually more invigorating. Keep it up. You got me hooked on your program, and today was the first time I've ever watched. Signing up on Itunes...
  • Awesome job, Bryan! Training techniques can get lost in translation sometimes, so I'm glad this video provided you with clarity in the subject. Thanks for subscribing on Itunes : )
  • Good video, Jen. I enjoy anything that turns exercise into a game. Also, speeding up and slowing down keeps my mind occupied. It makes the time go by faster.
  • Megan
    I completely agree with the keeping your mind occupied part. I did the interval thing this week and it worked great. I absolutely loved this one Jenny!!!
  • Thanks so much, Megan! I find that switching up the intensities are not only better for your cardio and fat-burn, but better for passing the time as well : ) Keep watching!
  • Jenny,
    Wonderful show, you just helped me explain some issues some some young girls that I have. The teenagers today tend to do the exercise/work but are not doing it long enough and are getting frustrated with the results. I want to link this show if you don't mind.

    Larry
  • I'm so glad you found this motivating for your students, Larry! Feel free to direct them here or link it up anytime : )
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