Joshua S. Holland on Nov 16th 2010
If that’s the case then you shouldn’t be doing so…
Well at least not exactly how you have learnt up to this point…
For ages it has often been well known that you’ll require an hour of cardio exercise every day in your own “fat burning zone” to burn fat.
Can you imagine if it was garbage information?
Is cardio exercise the preferable way to shed pounds?
Did you ever hear of HIIT? Even if you haven’t then I’m sure you might have heard of strength/weight training.
For any which do not know about HIIT, it stands for High Intensity Interval Training. It is based on the theory that when you workout in short, physically demanding intervals (compared with long rounds of standard cardio) that you’ll use-up more calories in the same amount of time.
This creates a much more competent kind of workout regime in comparison to your present standard cardio work out routine.
I can explain:
Let’s say you have 2 exercise routines to decide from…
1) Exercise on a fitness treadmill for 60 minutes – 5 days a week
2) Do strength resistance activities for around twenty five minutes, pursued by HIIT for twenty or so minutes – three days in a week
Which of these two would you rather do? One that would be the quickest way to lose weight right?
Clearly you’d prefer to workout 3 times a week. I know you (like I) are much too busy to be at the gym 5 days every week. Our time is precious so we shouldn’t waste it working out unnecessarily. We need to fixate our time around the most effective work outs possible so that you can optimize our results.
Right now you may well be suspicious, however don’t be. Reports have demonstrated that interval and resistance training boost up your body’s rate of metabolism, helping you to burn more calories than standard cardio by itself.
It is best to look at through an illustration…
Let’s say you walk on your treadmill at a very stable 4 mile per hour pace. Over the course of 60 minutes or, you can expect to burn up 600 calories or thereabouts.
Compare that to walking at 6 miles per hour intervals near half a minute followed by forty five seconds of “active rest” (reducing your speed back down to 4 miles per hour). Try this pattern for 30 minutes and you’ll also not merely burn up calories while you walk, your metabolism increases up to a level that helps keep you using up calories long after you are done, in particular when you sleep.
Make absolutely certain that you then have a five minute warm-up session (walking a four mph or more relaxed pace) in addition to a 3 minute cool-down session (again at 4 mph or more relaxed rate).
You have an exercise routine which is three times more efficient and can be done in literally half the time. There are many ways to involve interval training also – Personally, i like the stationary bike…
The model I have has a total of 8 ranges of resistance. I now do my intervals on level 6, so not only am I raising my metabolic rate from interval training, but the level of resistance builds up my muscle mass too.
I usually do interval training for twenty minutes. I start out in a gradual speed, something like ten miles per hour or so I’d say. My intervals genuinely run for around half a minute at roughly fifteen mph, then an “active rest” phase of forty-five seconds at around ten miles per hour.
The stationary bike will say that i burned around 235 calories after I’m finished, but my metabolism will remain cranking when I am done, and so i know I am going to have used up considerably more than this once the evening is over.
However, if I simply just rode at ten mph for 30 minutes, I would basically burn somewhere around three hundred calories total due to the fact my body would not end up running as well in recovery.
I trust, you will notice using this illustration, how much more highly effective intervals are versus common aerobic exercise.
Similar metabolism benefits are recieved in the event you add strength resistance to all of your exercise routine.
Most people must not focus on just cardio exercise, ever. Including working with only HIIT. Your body really should be pushed to the maximum limit.
By continually pushing your body with resistance training, you will be utilizing alot more energy (i.e. burning off calories) to return your body to its initial state.
The metabolism increaseis the key to losing weight friend, please don’t allow any one state different (from a physical exercise perspective as expected – you will always have to have a balanced and healthy nutrition).
There are a number of weight training programs on the market for one’s choosing, you should be careful in your selection. There is a lot of junk information on the web and I seriously do not want you making use of the wrong exercise program.