The Best Weight Loss Exercise Interval Training

The Best Weight Loss Exercise  Interval Training

« Extremely Quick Weight Loss - Thyroid And Adrenal Hormones

Healthy Weight Loss Diet Plan - 3 Tips to Help You Create a Plan That You Can Stick With »

The Best Weight Loss Exercise Interval Training

If you have read my article called Exercise: Essential, then you can

skip down to the next section, called How to do Interval Training. Read on if you need a reminder of the basic principles of exercise for weight loss. Skip to the bottom to find a link to the whole article on Exercise.

Aerobic exercise is fat burning exercise. As you do some activity using large

muscles (legs, especially) that raises your heart rate but still allows you to breathe

normally, your body will burn fat with the oxygen you’re breathing. However, your

body will only burn blood-sugar at first, because it’s easily available. So, to get to

the fat-burning stage, you have to exercise for at least 20 minutes, preferably 30

minutes or more. Walking and bicycling at a gentle pace are examples of aerobic

activities. Read more in my article on Aerobics.

Anaerobic exercises are high-intensity exercises that get your muscles working

hard, and you will have trouble breathing. The word “anaerobic” means “without air”,

meaning that you will be breathing fast, but still not getting enough oxygen to

properly fuel your muscles. This leads to muscle strengthening, but it also means

that you’re burning blood-sugar only, not fat, and you end up with lactic acid that

will make your muscles feel like they’re burning. Weight training and sprinting are

You can keep doing aerobic exercise longer than anaerobic exercise, and you’ll burn

about equal amounts of calories overall doing either. Aerobic exercise burns those

calories from fat during the exercise. Anaerobic exercise only burns blood-sugar,

but burns a lot of fat later (the rest of the day) to replace the energy. Is it possible to

combine the two, so that you can burn fat while exercising, and keep burning the

rest of the day? Yes, with Interval Training.

The “intervals” in Interval Training are alternating periods of high-intensity exercise

with low-intensity rest periods. This allows a person to keep exercising for at least

30 minutes to kick in the effects of aerobic activity, but it is also intense enough to

strengthen the heart and provide the long-term fat burning of high-intensity

exercise. The idea is simple, but ingenious, and amazingly effective.

You can do interval training using a time-measure or a distance-measure. If you

prefer to run indoors in a gym’s track, then there is probably a clock to watch while

running, so time would be more convenient to keep track. If you prefer to train

outdoors, it may be inconvenient to look at your watch every few seconds, so going

by distance will probably be easier. If you use time, you should run as fast as you

can for one full minute, then walk for two minutes. After that, run again for one

more minute and rest by walking for two minutes. Keep repeating this three-minute

cycle until 30 minutes have elapsed overall. If you prefer to chart distance, you will

want to run about a half-mile, then walk for one-quarter mile, and keep alternating

World-class athletes already know that Interval Training is the best way to improve

almost every aspect of running performance. The fist effect is that high-intensity leg

exercise, like running, will make your legs stronger. That means more muscle mass,

and each gram of new muscle will burn that much more fat every minute of every

day. The second effect of high-intensity training is what people call “cardio”. That’s

short for cardio-vascular training, meaning that your heart as a muscle will grow

stronger. This will prevent many forms of heart disease, as well as improving

circulation, which has benefits for many aspects of life.

The most important benefit of Interval Training is that it is the single best way to

improve your VO2-Max. That is the volume (V) of oxygen (O2) that you take with

your deepest breath (max). VO2-max is the best measure of fitness and endurance.

Increasing your VO2-max with interval training will give you greater endurance for

everything you do, and the higher your VO2-max, the less you will feel that heat or

pressure on your lungs when you exercise. Believe me, after interval training for a

week, you will know without a fancy test that your VO2-max is improving, and soon

you’ll feel the improvement with every training session. It’s a great feeling.

Drink a little water during every rest period. If you forget your water bottle one day,

you will definately notice that you cannot run as fast or as long. The difference is

Using the time method is better than distance to keep yourself honest, because as

you get faster, your half-mile will turn out to take less and less time. So, to keep

improving your performance, and keep losing weight, you should either get a

stopwatch, or else keep making your running intervals farther and farther (to make

sure they still last a whole minute).

As your VO2-max increases, you may be tempted to make your workouts last longer

overall, or to make the high-intensity periods last longer. You should do neither of

these things. Your goal should be to keep intervals of 1-minute of running

separated by 2-minutes of walking, and keep increasing the intensity of each

running interval. If you make every interval a sprint for one full minute, and keep

that up for 40 minutes, you are already a superhero. Longer workouts risk

breakdown of tissues and a high burden on your kidneys and other organs. And if

you make each interval longer, you may not be pushing your speed the most you

can, which is where the benefits are.

At the other end of the scale, if you’re just starting interval training, go easy. Too

many men start off too fast and burn themselves out within 10 minutes. That will

not benefit you. Warm up with a fast walk or a gentle jog for 10 minutes or so.

Then, try your first interval. It should be for one full minute, but just try for a pace a

little faster than a jog. Then walk for two minutes. For your next interval, just try to

maintain that fast jog pace for another full minute. Then walk again for two

minutes. Don’t sit down or stop if you can avoid it, keep walking to recover. On your

third interval, try just a little faster. If you can’t make it for the full minute, you have

just found out where your zone is. The key isn’t to try to sprint right away and only

be able to go for 20 seconds. You have to do the full minute at a constant pace, as

fast as you can sustain for one whole minute. I guarantee that it will be pretty slow

your first time. But try it again the next day, and you will be better. By the end of

two weeks, you’ll be amazed how much more fit you’ve become. I promise.

If you don’t think you’re up for Interval Training yet, read my article on Exercise which you can find on the Mr. Weightless Site.

David “Mr. Weightless” McCormick is the founder of Weightless Products, the best

weight loss plan online. In his series of articles, he covers everything every man

needs to know to lose weight fast and keep burning fat. There are no banners, no

pop-up ads, no need to sign up, all articles are available in full for FREE. Wait Less

for Weight Loss, visit the best

weight loss program for men today!

[tags]interval, running, sprinting, weight loss, lose weight, diet, intensity[/tags]

Tags: diet, intensity, interval, lose weight, running, sprinting, WEIGHT LOSS

on Monday, December 1st, 2008 at 2:25 am and is filed under WEIGHT LOSS.

You can follow any responses to this entry through the RSS 2.0 feed.

You can leave a response, or trackback from your own site.

Mail (will not be published) (required)

Currently you have JavaScript disabled. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. is proudly powered by