аЯрЁБс>ўџ /1ўџџџ.џџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџьЅСM ёПBbjbjт=т= .)€W€W5 џџџџџџl№№№№№№№œœœ8д рх Ж–˜˜˜n АЖ Аf $› ЛfŠ №Š №№Ÿ №№––bb№№bє €|Жw™™У˜œbb4Е 0х b!!b№№№№йFitness Facts Interval Training If you want to improve your physical fitness, you must purposely overload your muscles. Overloading makes your body work harder than it is used to. In this process, your body adapts to the overload and becomes stronger. Without overload, your fitness level reaches a plateau and you do not improve beyond a certain level. You must be careful, however, not to turn overload into overuse. Overuse can lead to mental and physical fatigue, and possibly to injury. Interval training is a good way to control overload and improve fitness. Interval training is used to refer to workouts that include brief periods of high-intensity exercise alternating with periods of lower intensity exercise or rest. Interval training teaches your body how to work at high intensity for longer periods of time without resulting in fatigue. Does Everyone Need High-Intensity Exercise? Everyone needs regular, moderately vigorous exercise. High-intensity exercise is for people who are already in good physical condition and who want to improve their current fitness levels. Beginners should not attempt to begin a high-intensity exercise program, nor should anyone who has a current low level of fitness. High-intensity exercise results in high heart rates, so people who have cardiovascular problems should never undertake it without being first evaluated by a physician. If you are currently active and healthy and like to exercise, interval training may be the challenge you are looking for. How Does Interval Training Work? You cannot sustain high-intensity exercise for more than a short time without becoming exhausted. An interval training workout takes this fact into account. After each period of high-intensity training comes a period of rest or low-intensity exercise that allows the body to recover. Many exercise machines have this interval training pattern built into their programs. These programs alternate up to a minute of high-intensity work with a similar period of more moderate work. Good exercise classes also operate in this pattern. The high-intensity phase should be challenging and the recovery phase light. Can Interval Training Be Harmful? High-intensity exercise is physically demanding. If you do not use care in scheduling your training, you can overtrain, which may lead to injuries. Many athletes alternate interval training days with days of rest or more moderate exercise such as walking. Increase your training duration gradually to avoid injury. Do not increase your training at all if you experience symptoms of overtraining: fatigue, depression, irritability, insomnia, muscle or joint pain, unexpected weight loss, and decline in performance. Does High-Intensity Exercise Burn More Fat? When it comes to exercise, a calorie is a calorie. You can burn a given number of calories by walking slowly or briskly, and the resulting fat loss will be the same. However, walking briskly burns those calories faster, which means you may be able to exercise less time to achieve a particular calorie consumption goal. Interval training that includes a significant number of high-intensity exercise periods may, however, temporarily increase your resting metabolic rate. This means you may burn more calories while you rest. The best kind of exercise for burning fat is exercise that you enjoy enough to do on a regular basis.   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