Interval Cycling and Weight Loss

Expert Insight

• A recent study done done by a University of Guelph researcher shows that interval training--short bursts of hard effort intermingled with moderate efforts--burns more fat and increases fitness more than long and sustained moderate efforts.

  Jason Talanian, a doctoral student in the university's Department of Human Health and Nutritional Sciences, reported that his study showed that the amount of fat burned in an hour of sustained moderate cycling increased by 36 percent when intervals were performed. He also added that cardiovascular fitness increased by 13 percent.

Weight Loss

• Though the research indicates that interval training can produce a significant increase in overall fitness, there are still no guarantees that you will immediately begin to drop the pounds. Talian made sure to note in the report on his University of Guelph findings that faster fat burning and improved overall fitness may not equal immediate weight loss unless combined with a healthy balanced diet.

Background

• Cyclists have been using interval training techniques to increase their fitness for decades. Competitive cyclists start interval training somewhere near the beginning of their racing season to prepare their bodies to handle hard high intensity efforts during a race. Within the cycling community there are many theories about the different types of intervals that should be done and the overall methodology for using the technique; however, it's undisputed that intervals impact performance and are a necessity for race fitness.

Intervals Versus Sprints

• Many people--including spin instructors--get confused about what an interval really is. Most of the time people use the term mistakenly and synonymously link it with the word "sprint." Intervals are not sprints! A sprint is an all out effort where you are pedaling as fast as possible. Sprints, if they are true sprints, can only last about 30 seconds before you have to slow your effort and slow down. Intervals, on the other hand, are performed for a much longer duration, usually about two to five minutes. Cyclist try to work as hard as they can during this time period, but must save enough energy in order to maintain the longer stretch.

Applying It

• A great way to learn how to do interval cycling is by visiting your local gym. Many gyms have spin classes with educated fitness instructors who can teach you how to perform a proper interval. The other way is to simply get on a bike and try it yourself.

  If you're doing interval training for the first time, it's best to find a flat road with no stop lights. Warm up with light easy pedaling for about 10 to 15 minutes and then begin riding at a moderate pace. Increase your speed gradually until you're working at about 80 percent of your maximum effort and hold it there for one or two full minutes. Remember, while you're pushing hard your legs should be spinning the pedals quickly. Once your interval is complete, ride at an easy pace for about three to five minutes before performing the interval again.

  It's important to note that you should always make sure you're healthy enough to do interval training as your heart rate will be pushed upward. It is also important to note that interval training--even for the pros--does not happen everyday to avoid muscle burnout and fatigue. The best schedule for interval training is to do it two to three times a week with moderate exercise workouts in between.