Choose high in­ten­sity to burn fat

Isis Town and Country - - Life - Leanne Shorter Health and fit­ness Leanne Shorter is a qual­i­fied Per­sonal Trainer regis­tered with Fit­ness Aus­tralia. Con­tact Leanne through her web­site at www.re­sis­tit­bands.com.

HIGH in­ten­sity in­ter­val train­ing is one of the most ef­fec­tive ways of rapidly los­ing body fat and im­prov­ing your car­dio­vas­cu­lar con­di­tion­ing.

Not only do you burn many more calo­ries while you’re per­form­ing the train­ing, you also stim­u­late your metabolism much more than lower in­ten­sity train­ing.

Even though it’s more chal­leng­ing , high in­ten­sity in­ter­val train­ing of­fers tremen­dous ben­e­fits to you.

It burns more calo­ries than low in­ten­sity train­ing, mean­ing you can burn more fat in shorter work­outs.

Higher in­ten­si­ties stim­u­late your metabolism far more after the work­outs than lower in­ten­sity train­ing.

This means you con­tinue to burn calo­ries and fat for long pe­ri­ods after you’ve fin­ished train­ing.

Train­ing at higher speeds, such as with high in­ten­sity train­ing, can dra­mat­i­cally im­prove sports per­for­mance.

Foot­ball play­ers can sprint faster and re­cover more quickly be­tween plays. Ten­nis play­ers can keep chas­ing down balls dur­ing longer points. Even en­durance ath­letes can ben­e­fit by teach­ing their bod­ies to work at a faster pace.

In gen­eral, in­ter­val train­ing is best done two or three times per week.

It is a chal­leng­ing form of car­dio and re­quires re­cov­ery time in be­tween ses­sions.

In­ter­val ses­sions can last any­where be­tween five to 30 min­utes or more, de­pend­ing on the fit­ness level of the trainer and the style of in­ter­vals be­ing done.

In­ter­val train­ing is based on a very sim­ple con­cept: go fast then go slow. Re­peat. It sounds easy, but within this sim­ple for­mula lies a tremen­dous num­ber of pos­si­bil­i­ties. Re­mem­ber when do­ing in­ter­val train­ing that the “fast” is sprint­ing and the slow is your av­er­age to above av­er­age speed.

The fol­low­ing are some ex­am­ples of the dif­fer­ent times you can use for your in­ter­val train­ing.

Go nor­mal speed for two min­utes, then fast for 30 seconds. Go nor­mal for three min­utes, fast for 45 seconds. Go nor­mal speed for five min­utes, fast for one minute. You just keep re­peat­ing your in­ter­vals for up to 30 min­utes. You can vary the length of the in­ter­vals through your work­out. If you are re­ally keen to rev up the fat burn­ing and in­crease your fit­ness, then you go do one minute fast and one minute nor­mal speed.

In­ter­val train­ing can be per­formed on almost any car­dio­vas­cu­lar ma­chine (in­clud­ing the tread­mill, stair ma­chine, sta­tion­ary bike, el­lip­ti­cal trainer, etc.) as well as almost any type of car­dio­vas­cu­lar ex­er­cise (such as cy­cling, swimming, walk­ing, run­ning etc.).

If you are ex­er­cis­ing out­doors then in­stead of tim­ing your in­ter­vals you can use mark­ers along the way. For ex­am­ple sprint­ing be­tween a tele­graph pole and slow jog­ging to the next one, or sprint the length of a sports field and then slow jog across it.

Re­mem­ber to take five min­utes to cool down and stretch and let your heart rate slow down after your work­out.

PHOTO: STOCK

SLOW, FAST: In­ter­val train­ing can be per­formed on almost any car­dio­vas­cu­lar ma­chine as well as almost any type of car­dio­vas­cu­lar ex­er­cise.

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