CLINICAL KNOWLEDGE MAGAZINE
5 min read
Interval Training - Unexpected Insights!
Felix Weber
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Diets Premium Medical Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 5 min |
| Diets Premium Medical Expert Felix Weber | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
We have often reiterated about interval training on our site.. We have contemplated its distinctive features, presented detailed examples, described its advantages. Intervals are a topic without end. There are so many different methods to apply them, that it would be a mistake not to return to this topic. Today, there is something for the exhausted, who are battling the unpopular 'beer muscle' and cannot tear themselves away from the couch. Interval training is also for you.
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The majority of fat is burned during rest after training!
Many people believe that fat only burns during training, but in reality, the majority of fat is burned after training during rest. Some extend their training to force their body to use fat after 40 minutes of continuous effort, but this is not the most effective way to burn fat. Physiology shows that the majority of fat is burned during rest after training. This is because mitochondria, cellular organelles responsible for energy production, work more intensely after training. If we cause more damage to our muscles, they require more time for recovery, and mitochondria will need increasingly more fuel, burning energy from fat tissue.
DOMS and acidic fears - that which we are afraid of
Opponents of interval training often fear the aforementioned muscle damage. They believe that if something is damaged or destroyed, it is bad. However, this is not the case! New and stronger fibers grow in place of damaged muscle fibers. Paradoxically, we actually rejuvenate our bodies through training. Not only do our muscle fibers become stronger and newer, but we also increase our oxygen capacity, open our veins, and enlarge our hearts. Mitochondria must work hard to keep up with all the positive changes. However, all that we are talking about should be the effect of a tornado on our body, like interval training. It is also important to pay attention to the caloric deficit to maintain a good figure. As we have already emphasized, we burn the most fat during rest. If we follow this logic, we must be aware that everything we burn is supplemented by food. To effectively use intervals, we must also learn to eat less than usual. 80% of all injuries are caused by overtraining or lack of warm-up. We can simply sit down and write down all the unnecessary foods that we consume. Let's eliminate them from our diet. We should only consume foods that do not cause a sudden increase in blood sugar levels. Therefore, we should opt for foods with a low glycemic index.
How to Correctly Conduct Interval Training?
We have decided that long-distance running will not change our lives, but intervals might. So, what are intervals exactly and how do we apply them if we have never had to deal with them? One of the most basic methods to start an adventure with intervals is stair training.
Felix Weber
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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