The before picture is from my 20th birthday (I turn 23 next month), and I have to say the most important thing my 20s have taught me so far is how to properly take care of myself, both physically and mentally. I learned just how important eating nutritious food is for your body, both inside and out. I learned that while I may not be coordinated enough for sports, I’m pretty athletic and enjoy things like running and lifting weights. I learned that there is no need to keep people in your life who only add drama and negativity and don’t support you. I learned that there are going to be tough times, that’s life, but those tough times will pass and getting through them is easier with a positive attitude. Most importantly I learned that you really need to love yourself, no matter what shape or size you may be, because at the end of the day you’re gonna be stuck with yourself for the rest of your life so you may as well be your own best friend and someone you can be proud of.
Interval training allows you to improve your fitness performance by mixing high-intensity work efforts with periods of recovery. Interval training works both the aerobic and anaerobic systems.
BENEFITS OF INTERVAL TRAINING!
- Adaptation Response
When exercising your body begins to adapt to changes. Interval training puts varied stress on the body which causes the body to start producing more capillaries. This increase in capillaries allows blood to flow through the muscles and parts of the body with less effort. This benefits the body as it develops the capacity to work harder for longer and recovery much faster. It also results in cardiovascular fitness gains. Once your body has adapted to the new level of fitness it should then be challenge further to a higher level of fitness to prevent fitness plateaus.
- Cross-Training Benefits
Interval training puts your muscles through a series of tests which causes the muscles to build up in strength and firmness making them less prone to injury. These changes result in improved fitness, particularly in the cardiovascular system.
- Calorie Burning
More calories are burnt during high-intensity, shorter duration intervals than in moderate-intensity, steady-state training. Interval training also keeps burning the calories long after the workout was complete.
- Building Aerobic and Anaerobic Capacity
Interval training is an extremely effective way to improve the aerobic and anaerobic capacities. It does this by greatly improving the strength of cardiovascular and respiratory systems. This is the body’s ability to take in oxygen and deliver it to the working muscles with greater efficiency.
This is described as exercise in the presence of oxygen. This would mean that you’re probably sweating, breathing heavily and feeling the endorphins during the exercise. You would generally be working 50-80% of your maximum heart rate. The key is that you are not breathless.
Effects of aerobic exercise on the cardiovascular system:
- Improved heart strength
- Increase stroke volume (volume of blood pumped per beat or stroke)
- Increase blood flow
- Increased number of capillaries in the muscles
This involves working the body at high-intensity levels. This would be working at 80 -100% of your maximum heart rate for a short duration - 10 seconds to several minutes. This type of exercise is so strenuous that muscles start working beyond their oxygen capacity. This should mean you’re breathless and pushed completely to your maximum. Working in intervals of aerobic and anaerobic training is an effective way to improve fitness levels and break through fitness plateaus.
BENEFITS OF ANAEROBIC INTERVAL TRAINING!
Interval training is the most recommended and ideal workout for a busy schedule. It has been proven that you can achieve more progress with 15 minutes of interval training (approx 3 times a week) than jogging on a treadmill for an hour (also done approx 3 times a week). According to a study; 2 weeks of high-intensity training can improve aerobic capacity as much as 6-8 weeks of endurance training.
- A Healthier Heart
During exercise, your body requires more oxygenated blood. This puts stress on the heart and lungs to pump the blood and your cardiovascular system to deliver the oxygenated blood to the appropriate areas of the body. Doing exercise regularly improves this system by strengthening both the cardiovascular and respiratory systems, making them more efficient.
- Losing Weight NOT Muscle
Interval Training workouts allow the body to keep the well earned muscles while ensuring that most of the weight loss comes from fats storage.
- Increased Metabolism
Interval Training helps stimulate the production of human growth hormone by up to 450% during the 24 hours after your workout. This is beneficial as human growth hormone is responsible for increased caloric burn and also slows down the aging process which helps in making you younger inside and out.
- Burning More Fat During and After Exercise
If burning a lot more calories wasn’t enough; Interval Training causes the body to burn fat and calories in the 24 hour period after the Interval Training is complete! How awesome! This phase of training is called EPOC (Excess Post-exercise Oxygen Consumption) WHAT IS EPOC?
Thanks Sarah! So helpful :)
fitness, inspiration and body positivity here :)
seriously the child actors on this show are so good
Box jumps at the top of a mountain run.