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