【关于运动的读物】Why Does Interval Training Burn More Fat? Interval, Training, Fat, Does, 读物

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Overview
With interval training, you perform short bursts of intense exercise, then take a longer period to recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you will burn fat. You can do interval training with any method of exercise, inclulding running, swimming, biking and step aerobics.
Significance
Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.
Improved Ability to Burn Calories and Fat
Training at such high intensities utilizes your body's short-term energy systems: the ATP-PCr systems and the glycolytic system. The ATP-PCr system makes use of creatine phosphate stores in your muscle for high-intensity exercise lasting no more than 10 seconds. When the exercise bout lasts for up to 3 minutes, you are using mostly muscle glycogen, the stored form of glucose. When you consistently train at high intensities using these systems, you increase your capacity to work harder, thereby more calories and fat at a faster rate.
Post-Exercise Calorie and Oxygen Consumption
At rest, your body needs oxygen and calories from carbohydrates, fat and protein to maintain life. You need more calories and oxygen to perform exercise, especially at high intensities. Once you stop exercising, your body still requires calories and oxygen as it works to bring you back to resting levels. Your body uses more calories and oxygen after high-intensity interval training than after steady-state aerobic exercise to return to a resting state.
Time Frame
The key to interval training is exercising at high intensities for at least 10 seconds, but no more than three minutes. The National Strength and Conditioning Association recommends specific work-to-rest ratios for interval training: if your work interval lasts up to 10 seconds, use a ratio between 1:12 and 1:20; if your work interval lasts 15 to 30 seconds, your ratio is 1:3 to 1:5; if your work interval lasts from one to three minutes, use a ratio of 1:3 or 1:4. For instance, if you sprint for 20 seconds, using a ratio of 1:3, your rest period should be 60 seconds.
Considerations
You can burn calories and fat faster when you do interval training at least two days a week. However, you need to use a different work-to-rest ratio to prevent over-training and to reduce your risks of injury. For example, your first session could be a sprint for 15 seconds with a walk of 45 seconds for 20 minutes total. Your second session of the week could be a sprint for 60 seconds and a walk for three minutes for 30 minutes total. Keep in mind that your 60-second sprint is faster than your run, but slower than your 15-second all-out effort. There needs to be at least two days between interval sessions.