If you've never heard of fat loss interval training, then it
is possible you are one of those people who are guilty of
spending hour after hour jogging on a treadmill, in the hope
that the longer you run the more fat you will lose. What you
probably don't realize, is that fat loss interval training
requires only around 15 to 20 minutes on the treadmill in order
for you to achieve results.
It is a very difficult concept to believe, especially when
we have traditionally been led to believe that the more you
work out, the more weight you will lose. It is now, as people
begin to incorporate fat loss interval training into their
workouts that they are beginning to realize that to get
results, they don't need to do as much as they originally
thought.
There is a reason for this. During a traditional cardio work
out, we are burning calories. Also, your metabolism remains
elevated for around 1 to 2 hours following your workout, which
of course burns more fat.
On the other hand, after completing a
fat loss interval training workout, your
metabolism is raised during your workout, and actually remains
elevated for 1 to 2 days. The reason for this, is because by
putting your body through the high intensity aspects of your
training, your body requires additional energy to repair the
muscle. This additional energy also burns more fat.
Also, when alternating your intensity, you will be able to
perform at a high intensity for a longer period of time. This
is because you are allowing yourself to get your breath back in
time for the next burst.
Overall, your entire work out (resistance training plus
cardio) should take no longer than 45 to 60 minutes total.
Doing any more than this means you could overtrain which can
either cause injury or counteract the results you are
after.
So as you can see, by spending hours upon hours on the
treadmill, you are really wasting your time to some extent.
There is a much more effective and quicker way to achieve
better results, and that is through fat loss interval
training.
A typical fat loss interval training session might look
something like this:
1. Five-minute warm up
2. Two minutes at moderate intensity
3. Two minutes of high intensity
4. Repeat 5 to 6 times
5. Five-minute cool down
The type of exercises you can do for fat loss interval
training can vary, based on what you prefer.
For example, you could alternate a moderate intensity jog
with high intensity sprints, you could jump rope at varying
speeds, or you could even alternate marching on the spot with
jumping jacks. It doesn't really matter what you do, as long as
you vary your intensity, working as hard as you can during the
high intensity periods. The moderate intensity periods are used
to get your breath and your strength back in time for the next
burst of high intensity.
Fat loss interval training is, as you can see, probably the
most effective form of cardio if your goal is to lose fat. Each
workout only has to last a relatively short time for you to see
results well in excess of what you would see if you were to
continue doing cardio in the traditional way. Give it a try and
see what a difference it makes!
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As seen in Men's Health, Men's
Fitness, and Maximum Fitness
magazines...
