Cardiovascular Training:  Burning Fat The RIGHT Way...

 

Cardiovascular Training:  Burning Fat The Right Way
If you're like most people, finding time to exercise can be a challenge, so you want to get the most out of the time you do have. Including "intervals" in your exercise routine can help you maximize your weight loss and fitness results.


Intervals are brief periods (about 30-60 seconds) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking and then revert back to your normal pace for 60-90 seconds. That equates to one interval. Aim to perform 4-6 intervals to start with.

Here's how your interval training program may look...
you'll start with your normal three to five minute warm-up and then five minutes into your workout you do your first interval, 30-seconds of faster walking (or perhaps sprinting if you are more advanced).


At the end of that 30 second interval you should be "winded" and ready to slow down. You'll slow down to your normal exercising speed for the next 60 seconds and then after that minute’s “active rest” you start your next 30 second interval of jogging (or sprints).
This pattern continues throughout your exercise session.

You'll derive several benefits from intervals:

  1. Intervals can help you to get past a weight loss plateau.
  2. Intervals increase your aerobic fitness level by "pushing the envelope". While doing your interval you cross the anaerobic threshold into anaerobic metabolism, forcing your body to become conditioned to more intense exercise.
  3. Your increased level of fitness means that a given level of exercise will feel easier and that you will be able to exercise at a higher intensity which burns" more calories.
  4. Your increased level of fitness also means that you will be less fatigued from daily activities and you'll have more "energy" throughout the day.
  5. Intervals increase your basal metabolic rate (BMR), causing you to burn more calories 24 hours-a-day.
  6. Intervals cause you to "burn" more calories during your exercise session and for several hours afterwards.
  7. Intervals will tone the involved muscles to a greater degree than your regular aerobic exercise would.
  8. Intervals can make your exercise less monotonous and help the time pass more quickly.
  9. Intervals will energize you!


There are plenty of ways that you can perform Interval Training. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)...

  1. Sprinting outdoors (and hills might be the absolute best)
  2. Strongman movements (Farmer's walks, tire flips, car pushing)
  3. Kettlebell Swings, Dumbbell Swings, Sandbag Swings, or Dumbbell Squats
  4. Bodyweight interval circuits
  5. Treadmill running
  6. Stationary cycle (upright preferred)


After that, if you prefer any of these other methods, then go ahead:


- Stairmaster, Rower, Swimming (really only works for competent swimmers), Elliptical & Crosstrainer machines


But I stick to my top 5 methods above - those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat.


Intervals will scorch those love handles.


If you'd like to put a little excitement into your exercise, and you're looking for better results, give intervals a try!