GO slow

Alternating strenuous exercise sessions with rest can help burn fat faster, say new studies

If the sweaty slog sessions at the gym are not reflecting on your weighing scale, perhaps you need to reschedule your workout. For, according to new studies, interval training8212;high intensity workouts alternated with periods of rest or low activity sessions8212;is the most effective way to lose fat. Practised by athletes, it is also being suggested by trainers as the best cardio workout.

8220;It8217;s the best way to lose fat compared to training at the same pace for a long period of time. Butnbsp; the workout should be so intense that one is out of breath and the follow-up should not be long enough for the pulse rate to return to normal,8221; says fitness expert Leena Mogre.

In a recent study at McMaster University in Hamilton, Ontario, college students who exercised three times a week were divided into two groups of eight each. The first group was made to sprint or pedal for 30 seconds, then either stop or pedal gently for four minutes. The second group was told to exercise the way they normally did. After two weeks, six people in the first group had doubled their endurance, while volunteers in the second group showed no improvement in endurance.

In another study published in the Journal of Applied Physiology, eight women in their early 20s were asked to cycle for four minutes and follow it up with two minutes of rest. After two weeks they were made to cycle at a moderate pace for an hour and their ability to burn fat increased by 36 per cent, while the flow of oxygen to muscles increased by 13 per cent.

The studies show that intensive training not only improves cardiovascular fitness but also the body8217;s ability to burn fat, even during a low intensity workout. There is no fixed ratio of fast-slow workouts, however. While joggers can alternate between four minutes of running followed by two minutes of walking, those who cycle can pedal at a high speed for a few minutes followed by slow pedalling, and swimmers can do fast laps and then a couple of slow ones.

This kind of workout also helps avoid injuries. Repetitive moderate or high intensity workouts end up burning the muscle tissues. 8220;The idea is to give the body time to rest after an intense workout. This gives the body time to develop new muscle fibres, which in turn is advantageous in the next low intensity workout,8221; says Mogre. The new muscle fibres enhance the body8217;s ability to metabolise fats and carbohydrates faster.

While adequate warm-up is essential before starting interval training, it should also be done once or twice a week to avoid muscle burnout. 8220;However, people with heart disease, joint problems or high blood pressure should consult a doctor before trying out interval training. Parts of workout are extremely strenuous, which can strain the heart leading to a stroke,8221; warns Mogre.