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Anaerobic System: Uses energy stored in the muscles (carbohydrates in the form of glycogen) for short bursts of intense activity. Anaerobic means “without oxygen.” Oxygen is not converted during this process, so the body undergoes an “oxygen debt.”

Aerobic System: This is your recovery stage or slower interval (Steady State) when oxygen is restored within the heart and lungs. During this time, fat storage is converted into energy. If you want to lose fat, then this is the metabolism you want to be using more of.

• Your body undergoes an “adaptation response” by creating new capillaries. The increase in capillaries leads to your heart’s increased ability to efficiently take in and deliver increased levels of oxygen to your working muscles (which are demanding that oxygen in order to continue to contract and work).
• Your heart grows stronger and your cardiovascular system is able to perform better.
• You prevent injuries caused by repetitive stress of simple endurance exercise.
• It allows the ability to “cross train.”
• Intervals allow the body to work harder for a longer period of time than continuous exercise at the same intensity.
• More calories are burned during short intense bursts of activity than are burned during longer and slower-endurance forms of exercise. More calories will be burned during 1 hour of intervals than would be burned during a long, lower intensity work out such as a 1-hour jog.

Not all calories are the same. Calories from fat will be burned during slower intervals while calories from carbohydrates will be burned during faster intervals. Therefore, intervals are a great way to lose weight, but not the best option for those wishing to preserve muscle).

• warm up
• start slow (walk 2 minutes, jog 2 minutes)
• longer intervals yield better results
• increase intensity (speed) OR duration (time)….but NEVER both at the same time.