| If you haven't heard of interval training, then you are | | | | and burns calories and fat for a long time after |
| about to learn of the best way to burn body fat fast. | | | | exercise. |
| Interval training is better than cardio (research-proven!) | | | | However, the treadmill has several logistical problems |
| for fat loss. It does the job faster, and the workouts | | | | (i.e. difficulty changing speeds, possibility of falling off) |
| are shorter. | | | | and sprinting has a greater risk of injury (due to the |
| So first, let me explain what interval training is all about. | | | | high velocity nature of the movement). |
| It's harder than regular cardio, but also easier. And an | | | | Therefore, I prefer stationary cycling against a heavy |
| interval training workout is always shorter than a long, | | | | resistance (allowing for 80-100 RPM to be achieved |
| slow, boring cardio workout. | | | | during the work interval). This provides the optimal |
| Here's how the interval training workout breaks down. | | | | combination of intensity and safety. |
| Start with a 5-minute warm-up. You can use lots of | | | | With the bike, you still apply a lot of turbulence to the |
| other traditional aerobic movements, such as biking, | | | | big leg muscles, ensuring lots of fat and calorie burning. |
| running outside, etc. | | | | All this with a lot less risk of falling (please tell me you |
| Get prepared with a warmup, and then move on to | | | | won't fall off a stationary bike!) and an easier time |
| your first set. For your interval, work hard for one | | | | changing speeds. |
| minute. After 60 seconds, you will decrease the | | | | All other machines and methods are generally |
| intensity to a very easy pace for 60-120 seconds. | | | | accepted, however if you find you are NOT getting |
| That is one interval, and should be repeated 3-6 times | | | | results, than your interval training method should be |
| and then followed by a cooldown. | | | | evaluated and perhaps you should experiment with |
| An interval can be any length, from 5 seconds to 5 | | | | another option. |
| minutes, but for fat loss, I generally stick to 30-60 | | | | To be honest, I'm not a huge fan of the elliptical |
| seconds of work followed by 60-120 seconds of rest. | | | | machine. I'd rather someone use the bike or the |
| One of the most common questions I get about | | | | treadmill. No more shin splits with the elliptical machine. |
| interval training is, "What is the best equipment to use | | | | Rowing machines are good if you are an experienced |
| for interval training?" | | | | rower. I don't like crosstrainers that much. Stick with the |
| Without considering anything else, for maximum results, | | | | basics. |
| treadmill sprinting is best. Sprinting is a total body | | | | You can also swim, but this only seems to work if you |
| exercise - it's not just your legs that are working hard. | | | | are actually a good swimmer. |
| The entire body is needed to burn fat. | | | | With interval training, you will get more results in less |
| So sprinting results in a lot of "turbulence" applied to the | | | | time than with slow, boring cardio. There are lots of |
| muscles of the body. Not only does that burn a lot of | | | | ways to do intense cardio. |
| calories in the workout, but it boosts your metabolism | | | | |