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Interval Training Weight Loss
If you’ve ever dreaded the thought of going in for another hour on the
treadmill, you will want to learn the time-saving cardio weight loss
technique athletes have used for years: Interval Training.
Studies show cardio intervals actually causes more fat loss and
increases cardio fitness overall in less time. The benefits of interval
training also carry over into other activities. That’s right: interval
training helps your body burn more fat even during other low-intensity
or moderate workouts throughout the week!
What is interval training? Short bursts of intensive effort mixed with
longer, more moderate stretches. These can be done on an elliptical,
treadmill or exercise bicycle. For example, you could alternate
2-minutes of faster bursts with 3-minutes of a more moderate speed. The
key is to allow yourself to rest during the less intense periods,
because you need to keep the intense periods pretty vigorous!
Cardio Intervals are great for weight loss because they actually
increase the body’s ability to use stored fatty acids. It does this in a
way that a constant aerobic pace does not. One study from the University
of Guelph shows that after only a few weeks of including interval
training – their subject’s continuous cardio workouts increased fat loss
by 36 per cent as well! That means that including interval training
actually increases your weight loss during other activities.
One real key to weight loss is a faster metabolism , and since interval
training increases your cardio capacity, it also speeds up your
metabolism. That’s because a high aerobic capacity is associated with an
increase in total calories burned daily, even at rest.
And that's the real solution to belly fat loss!
Guidelines and Tips:
Interval Training Weight Loss
Naturally you don’t have to spend quite as much time working out during
cardio intervals as compared to a more moderate, steady workout. For
example, if you are used to 45-miutes on the elliptical or treadmill,
aim for a 30-minute interval workout. It might look like this:
5-minute warm up
4x (2-minute intense, 3-miute moderate)
5-minute cool down
Be sure to start at your own pace! If you don’t already know it, it may
be helpful to find your target heart rate as a general guide to knowing
the proper intensity. As a starting point, figure you maximum heart rate
(220 – your age). Then figure the following:
80% x MHR= High-Intensity Interval
60% x MHR= Moderate Interval
Your heart rate should be near these numbers at
the END of each interval, as it takes a few minutes for your heart rate
to react to the change in intensity.
Mix interval training into your workout routine once or twice per week.
To keep getting weight loss results, don’t forget
to increase at least one variable in your workout. This could be:
Faster speed during the intense period and/or the rest period.
If you use an elliptical or a treadmill, increase the incline during the
work interval.
Shorten the moderate periods and/or lengthen the intense periods.
Mix it up. Experiment with the length of the intervals and/or rest
periods. This keeps your body “guessing”, helping to avoid workout
plateaus. The variety also tends to make the workouts go by faster!
Don’t forget to incorporate endurance cardio training and
strength training. They all have
important, unique benefits.
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