Interval Training for Fat Loss
I have many of my friends and family members ask me for advice on how to get lean. Most are following ineffective workouts that have them working at low intensities for a long time. They do not understand why they see no results even though they are in the gym almost every day and working out for an hour at a time. They are also time starved between family and work, and seeking help.
That's where I come in and I always prescribe the same thing; short high intensity interval cardio sessions.
For those of us that are under the time gun on a continuous basis, then intervals are the way to go, almost a no brainer.
Performing intervals is simple. Work hard, relative to your fitness level, for a set amount of time. After the work interval, rest for a set amount of time. After the rest period, perform the work interval again. Repeat the process for a set number of intervals.
Here is an example using a stationary bike and a work interval of 30 seconds and a rest interval of 1 minute.
Warm up for 3 to 5 minutes
Hard 30 seconds
Rest 1 minute
Hard 30 seconds
Rest 1 minute
Hard 30 seconds
Rest 1 minute
Hard 30 seconds
Rest 1 minute
Cool down for 3 to 5 minutes
It is important to understand that during the work interval, you don't need to kill your self! The work is dependant on your fitness level. For example if you can comfortably pedal a stationary bike at level 5 but a level 10 is very challenging, then you might do your work interval at a level 8 or 9 and rest at a 2 or 3. The work interval should be challenging but not so much that you get sick or hurt yourself. Likewise the rest interval should allow you to recover from the work session, so insure that your rest period is at a low enough intensity for this to occur.
The important thing is to not over think this. It is not rocket science. It is fun and will get you a fantastic workout in a short time. A work interval can be any length, but in general I like 30 seconds up to 2 minutes with rest periods being equal or twice the work interval.
The beauty of interval training is that you get just as good if not better results than you do with traditional cardio. This has been proven by researchers as well as countless fitness professionals. Try it for your self and you will see the effectiveness of interval cardio. You get a fast, intense, effective workout that will keep your metabolism elevated for up to a day!
Busy guys are always looking for ways to make their workouts more effective and here is another tool for your kit.
You don't need to do interval cardio exclusively. If you like to jog, go ahead and jog. Just incorporate this method of cardio into your routine to maximize your time and your results.
Steve Mutziger has been a fitness enthusiast for 15 years. During this time he has experimented with all manner of training systems and diets.
He is the owner of http://www.busyguyfatloss.com/freereport.html, a website dedicated to training and nutrition for the average busy guy. Steve has done the work to cut through the hype to bring the best, most effective and efficient training and nutrition methods to his website. He has used these methods to personally lose over 30lbs of fat while exercising less than 3 hours per week, having a full time job and helping his wife raise two great kids!. Check out http:/http://www.busyguyfatloss.com/freereport.html for a FREE report on Maximizing your Fat Loss efforts.
Source: http://www.ezinearticles.com/
Added: 24 апреля 2008
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