Why an Interval Timer Is the Most Useful Fitness Tool You Are Not Using Correctly
The majority of individuals who exercise manually will restart their stopwatch between sets, will always look at the phone or simply forget the number of rounds. All three problems are solved with the help of an interval timer. You set your work time, rest time and number of rounds once and the timer automatically changes the phases and counts your rounds. Your all your mind concentrates on the work-out and not on the timing.
The physics behind interval training is proven: the alternation of the high-intensity effort and the organized rest trains your cardiovascular system more than the steady-state training in significantly fewer durations. A work/rest ratio of 2:1 (such as the 20 seconds on, 10 seconds off model of Tabata) maintains your heart rate high using the recovery phase but partial recovery. This causes a metabolic requirement that persists to use up calories even 48 hours after the exercise has ceased, a condition that has been known as excess post-exercise oxygen consumption or EPOC.
Choosing the Right Work-to-Rest Ratio
The most important variable in interval training is your work to rest ratio. The proper proportion is 1:2 (20 seconds of work, 40 seconds of rest), which is suitable to novice or for any exercise that needs special technique the extended rest will give your body time to restore itself so that every work period is done correctly. Intermediate fitness levels are normally achieved on a 1:1 ratio (30 seconds each). The 2:1 ratio (40/20) is progressive and generates the highest metabolism stimulus - however do not ever attempt to go beyond the intensity ratios that you are physically fit to perform. The ratio does not matter as much as the quality of work in each work period does.
Interval Training Beyond the Gym
Fitness is not the only use of interval timers. The Pomodoro productivity technique (25 minutes of its work, 5 minutes of rest), speech timing during the debate, practicing music, language learning sprints also use the same structure of work/rest. In the case of the strict 20/10x8 Tabata protocol, our Tabata Timer will run the Tabata automatically with counting. To have a cardiovascular HIIT workout with directions on warm-up and cool-down, use HIIT Timer. The Pomodoro Timer is your friend in case you want to organize the focus sessions, with automatic breaks.
