It is of course not new information to you that regular exercise is a vital part of any weight loss effort. Many people struggle with keeping up regular exercise regimes and they often cite lack of time as the reason.
Read on, to discover how you can burn off unwanted fat at very fast rates, with only 20 minutes of effort every other day.
Interval Training.
Is a concept of exercising combines periods of high intensity movement followed by a period of lower intensity exercising.
Here is an example of an interval training routine for jogging:
- Jog slowly for 3 or 4 minutes to warm up
- Sprint at 80% of maximum speed for 1 minute
- Slow down to 30% of maximum speed for 2 minutes
- Sprint once more at 80% for 1 minute
- Slower pace once more for2 minutes
- Sprint again for 1 minute
- Slower pace for 2 minutes
- Warm down with slow jogging for 3 or 4 minutes.
The intervals can be adjusted to suit you and your fitness levels and tailored to your fitness desires. You may find that 30 seconds of fast jogging and 1 minute of slower pace suits you or maybe 1 minute of sprinting and 30 seconds of slower jogging is best.
Aim to do six intervals of fast and six intervals of slower pace with a few minutes to warm up and again to warm down on completion of the intervals.
How does it benefit you?
The high activity of the fast intervals makes the body more efficient at delivering oxygen to the muscles, which in turn cope better with lactate build up and the heart muscle becomes stronger. As you progress, you are spending longer periods exercising above your lactic threshold which helps to make you fitter and stronger.
More calories are burned with this intense activity than during endurance exercise, which makes it very effective for weight loss. The muscles are drained of energy and it is the replacing of this energy that burns off the body fat which has to be used to supply the energy for the muscles.
It can take up to 48 hours to replace this lost energy, and your body is working constantly during this time, using up its fat reserves to meet the demand. This process is occurring while you are resting, so you have a continual fat burning effect going on in your body.
Interval training must only be performed on alternate days as you need time for muscle repair, but 20 minutes of interval training every other day can see losses of 2lb per week.
Therefore, three or four sessions per week will mean a total of 60 to 80 minutes per week. This should solve the problem for people who do not have time for exercise.
Interval training can be done with any kind of exercise: jogging, walking, swimming, cycling and even weight training and body weight training.
You will quickly come to appreciate the extra power and energy that this form of exercise supplies and the weight loss potential it has is staggering.
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A site which is dedicated to healthy eating and permanent weight loss.
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