If you're ready to burn some fat and improve your fitness in just 10 minutes, join Brad Gouthro in this episode of LiveLeanTV for an awesome fat-blasting high-intensity workout. This is a bodyweight workout, so no equipment is needed, and you can do it just about anywhere!
This is done in true HIIT format, with 30 seconds of work, and 30 seconds of rest between each exercise to boost your metabolism and fat-burning potential. You will need a timer or stop watch, or just follow his cues for each exercise and rest period. You won't believe what a great workout you can get in just 10 minutes!
* This is an intense workout, so watch it through once first to make sure you are ready for it, and follow the beginner modifications if necessary. Be sure to pay attention to proper form throughout the workout. Keep your weight back during any squatting movements, so your knees never pass in front of your toes.
Showing posts with label Interval training. Show all posts
Showing posts with label Interval training. Show all posts
Thursday, February 25, 2016
Thursday, May 7, 2015
[Video] Introduction to Interval Running for Beginners
Interval running, or applying interval training methods to running, can be a great way to both improve your overall health and fitness and boost your metabolism to accelerate your weight loss efforts. The interval method helps to strengthen your cardiovascular system, and improve your recovery time, as well as burning fat more quickly than steady-pace running.
If you're a runner wanting to improve your results, or someone just getting started with running, check out this short video to learn how and why the interval running method works. And feel free to click the link below the video for two FREE sample audio training workouts.
If you're a runner wanting to improve your results, or someone just getting started with running, check out this short video to learn how and why the interval running method works. And feel free to click the link below the video for two FREE sample audio training workouts.
Tuesday, May 5, 2015
Getting Started With Running for Fitness
It's finally lovely spring weather outside, so for the next couple of months, we're going to share some great tips and workouts for getting in shape for the summer!
Since the weather is so beautiful and it's not too hot yet, we're starting off by talking about getting started with a running program. Running is a great way to get in shape while enjoying the beautiful outdoors!
Beginning running can be a big step for some people. Not only are you committing to better health and fitness you may be committing to losing weight and finding time in your day for yourself. Once you’ve made the choice to run it’s time to choose a running program.
Types Of Running Programs For Beginners
One of the most common running programs for beginners involves interval training. Yes, the very same interval training sprinters use to increase their speed only your goal isn’t’ really to increase your speed your goal is to increase your time running. Here’s how it works.
Choose a distance or a time goal, for example thirty minutes or three miles. You can even choose one mile, it’s all up to you. Once you’ve chosen a realistic distance or time goal, break it up into manageable intervals.
For example if you’ve chosen thirty minutes, which is the minimum amount of time doctors recommend you spend on cardiovascular exercise each day, then you might decide to walk for four minutes and run for one minute. If you continue this for thirty minutes you will have walked for 24 minutes and run for six minutes. Depending on your running speed, you may run anywhere from half a mile to a mile which is a great start.
Repeat this interval training three days a week, adding one minute to your running time and subtracting one minute from your walking time. The goal being to eventually run the full thirty minutes and from there you can increase your running time or choose to work on how fast you run depending on your goals. (If you want some guidance with this, Treadmill Trainer has some great iPod workouts to get you started.)
Another type of running program for beginners is to run as long as you can initially, assuming you’ve warmed your muscles up by walking for ten minutes, and then to walk the remainder of the time or distance.
For example once you’ve warmed up perhaps you’re able to run for five minutes leaving you twenty five minutes to walk. The next time you head out to run you’ll push it to six, seven or even eight minutes of running while walking the rest. Eventually, assuming you run about three times a week and you make sure to rest and take care not to push your body too hard, you’ll be running for a full thirty minutes.
Once you’ve reached your goal of running for a predetermined distance or time then your next goals will be to either increase your distance or speed. So for example if your first goal was to run for thirty minutes without stopping and you’re able to run two and a half miles during that time your next goal might be to run faster so you can cover three miles in the same time or you may wish to run for forty minutes at the same pace.
Creating a running program for beginners starts with deciding why you’re running and what your initial long term goal is. Once you’ve established that, your next step is to break it up into smaller manageable pieces. If you have a date by which you wish to achieve your goal, for example you want to be running for thirty minutes three times a day before swim suit season in two months, then you’ll be able to create weekly goals too. Start slow, pay attention and take good care of your body, and success is almost guaranteed.
Since the weather is so beautiful and it's not too hot yet, we're starting off by talking about getting started with a running program. Running is a great way to get in shape while enjoying the beautiful outdoors!
Beginning running can be a big step for some people. Not only are you committing to better health and fitness you may be committing to losing weight and finding time in your day for yourself. Once you’ve made the choice to run it’s time to choose a running program.
Types Of Running Programs For Beginners
One of the most common running programs for beginners involves interval training. Yes, the very same interval training sprinters use to increase their speed only your goal isn’t’ really to increase your speed your goal is to increase your time running. Here’s how it works.
Choose a distance or a time goal, for example thirty minutes or three miles. You can even choose one mile, it’s all up to you. Once you’ve chosen a realistic distance or time goal, break it up into manageable intervals.
For example if you’ve chosen thirty minutes, which is the minimum amount of time doctors recommend you spend on cardiovascular exercise each day, then you might decide to walk for four minutes and run for one minute. If you continue this for thirty minutes you will have walked for 24 minutes and run for six minutes. Depending on your running speed, you may run anywhere from half a mile to a mile which is a great start.
Another type of running program for beginners is to run as long as you can initially, assuming you’ve warmed your muscles up by walking for ten minutes, and then to walk the remainder of the time or distance.
For example once you’ve warmed up perhaps you’re able to run for five minutes leaving you twenty five minutes to walk. The next time you head out to run you’ll push it to six, seven or even eight minutes of running while walking the rest. Eventually, assuming you run about three times a week and you make sure to rest and take care not to push your body too hard, you’ll be running for a full thirty minutes.
Once you’ve reached your goal of running for a predetermined distance or time then your next goals will be to either increase your distance or speed. So for example if your first goal was to run for thirty minutes without stopping and you’re able to run two and a half miles during that time your next goal might be to run faster so you can cover three miles in the same time or you may wish to run for forty minutes at the same pace.
Creating a running program for beginners starts with deciding why you’re running and what your initial long term goal is. Once you’ve established that, your next step is to break it up into smaller manageable pieces. If you have a date by which you wish to achieve your goal, for example you want to be running for thirty minutes three times a day before swim suit season in two months, then you’ll be able to create weekly goals too. Start slow, pay attention and take good care of your body, and success is almost guaranteed.
Thursday, April 10, 2014
Video: 30-Minute High-Intensity Interval Workout
This intense interval-training cardio workout works the whole body while improving cardiovascular capacity and boosting metabolism. It does include a warm up, but not a cool-down, so you will want to be sure to cool down and stretch after the workout.
As usual, he gives great form instructions along with the demo, and there is a helpful inset to show what the next exercise is so you can get ready to switch. There is also a meter showing approximate calorie burn throughout the workout, which is nice.
There three rounds of a variety of exercises included, which work all the different major muscle groups of the body.
For the first round, you will do five sets of each exercise, with 15 seconds of rest in between each one. The first set is 50 seconds long, and each set drops by 10 seconds, with the last one at 10 seconds, so as you get tired, your sets are shorter, which helps!
The second round is a "pyramid round," so you start at 10 seconds for the first set, and work your way up to 40 seconds, then back down again.
The third round gives you a total of 11 different exercises, each for two sets of 20 seconds, with 10 seconds of rest in between.
No equipment is required, as this workout uses your own bodyweight to give you a great workout and burn around 500 calories in just half an hour!
Note: This is a high-intensity workout! Be sure to consult your physician to make sure you are in good enough shape to do this workout before you begin.
HIIT the Ground Running - 33 Min High Intensity Interval Training for Endurance & Total Body Toning
Full routine info for this Fitness Blender HIIT Workout @ http://bit.ly/UYOjXj Lose 16-24 lbs in 8 weeks with our 8 Week Fat Loss Programs
For Our Favorite Interval-Training Program, Check Out Pace Express - The 12-Minute Fitness Revolution:
As usual, he gives great form instructions along with the demo, and there is a helpful inset to show what the next exercise is so you can get ready to switch. There is also a meter showing approximate calorie burn throughout the workout, which is nice.
There three rounds of a variety of exercises included, which work all the different major muscle groups of the body.
For the first round, you will do five sets of each exercise, with 15 seconds of rest in between each one. The first set is 50 seconds long, and each set drops by 10 seconds, with the last one at 10 seconds, so as you get tired, your sets are shorter, which helps!
The second round is a "pyramid round," so you start at 10 seconds for the first set, and work your way up to 40 seconds, then back down again.
The third round gives you a total of 11 different exercises, each for two sets of 20 seconds, with 10 seconds of rest in between.
No equipment is required, as this workout uses your own bodyweight to give you a great workout and burn around 500 calories in just half an hour!
Note: This is a high-intensity workout! Be sure to consult your physician to make sure you are in good enough shape to do this workout before you begin.
HIIT the Ground Running - 33 Min High Intensity Interval Training for Endurance & Total Body Toning
Full routine info for this Fitness Blender HIIT Workout @ http://bit.ly/UYOjXj Lose 16-24 lbs in 8 weeks with our 8 Week Fat Loss Programs
For Our Favorite Interval-Training Program, Check Out Pace Express - The 12-Minute Fitness Revolution:
Thursday, March 13, 2014
Video: Interval Running Treadmill Workout Program for Fat Loss
This quick video gives you the basics of an interval running workout - you can do this outdoors as well, but it is demonstrated here on a treadmill. Just follow the 5 steps, and you can burn a lot of fat in just a few minutes on the treadmill.
Add this one to your cardio rotation every couple of days, and watch the pounds melt away!
Treadmill Interval Training: 5 Step Fat Loss Workout (Intense)
Want to get thin faster? Perfect your treadmill interval training technique with these 5 steps.
For More Fun Interval Running Workouts, Check Out the Workouts From Treadmill Trainer:
Add this one to your cardio rotation every couple of days, and watch the pounds melt away!
Treadmill Interval Training: 5 Step Fat Loss Workout (Intense)
Want to get thin faster? Perfect your treadmill interval training technique with these 5 steps.
For More Fun Interval Running Workouts, Check Out the Workouts From Treadmill Trainer:
Thursday, February 27, 2014
Video: 23-Minute Bodyweight Interval Cardio Workout
No equipment is needed for this week's fast-paced bodyweight cardio workout. This workout is done in 30 second intervals, with rest in between each set, so you are constantly switching exercises, changing muscle groups, and challenging both your muscles and your cardiovascular capacity. This means maximum fat-burning and metabolism-boosting results in minimum time!
This video does include a quick warmup and cool down.
* Be sure to consult your doctor if necessary to make sure you at a sufficient fitness level to take on a new workout routine.
Bodyweight Cardio Workout - 23 Minute At Home Interval Cardio Training
More info about this Fitness Blender Workout Video @ http://bit.ly/15OM7uX
For Another Excellent Interval Cardio Fitness Program, Check Out PACE Express, The 12-Minute Fitness Revolution:
This video does include a quick warmup and cool down.
* Be sure to consult your doctor if necessary to make sure you at a sufficient fitness level to take on a new workout routine.
Bodyweight Cardio Workout - 23 Minute At Home Interval Cardio Training
More info about this Fitness Blender Workout Video @ http://bit.ly/15OM7uX
For Another Excellent Interval Cardio Fitness Program, Check Out PACE Express, The 12-Minute Fitness Revolution:
Tuesday, February 11, 2014
The Benefits Of Swimming For Fitness
Swimming is one of those exercises that's hard to hate, since it’s gentle and yet fun at the same time. Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? There are many fitness benefits that one can get from swimming. To find out what they are, keep reading.
Swimming Is Great Cardio
Swimming requires a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body vigorously and increases your heart rate the same way any cardio workout, such as dancing or running, would. So if you take up swimming for fitness, you will improve your cardiovascular capacity and boost your metabolism at the same time. To get the most out of swimming (as with other forms of exercise), it’s most helfpul to use interval training where you do high intensity sprint swimming alternated with easier movements. This way you’ll push your body hard but will be able to do so for a longer period of time, and will also get more of the other benefits mentioned above.
Swimming Is Great For Strength Training
Not only is swimming good for a cardio workout, swimming also challenges muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder - just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts, and it is low impact on your joints.
Swimming Is Great For Everybody!
Another great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. It’s also a great activity to do with your family: you can have fun together and stay healthy at the same time. For the most health benefits, swim in fresh water, or use a salt pool rather than a chlorinated one, as long-term repeated exposure to chlorine can damage skin, hair, and lungs.
Swimming Is Great Cardio
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| (Photo credit: Wikipedia) |
Swimming Is Great For Strength Training
Not only is swimming good for a cardio workout, swimming also challenges muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder - just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts, and it is low impact on your joints.
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| Swimming (Photo credit: maraker) |
Another great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. It’s also a great activity to do with your family: you can have fun together and stay healthy at the same time. For the most health benefits, swim in fresh water, or use a salt pool rather than a chlorinated one, as long-term repeated exposure to chlorine can damage skin, hair, and lungs.
Thursday, December 26, 2013
Video: Jillian Michaels 30-Day Shred Workout - Level 1
If you want to check out the 30-Day Shred workout program we reviewed on Tuesday, check out the Level 1 workout here and give it a try. This is the full Level 1 workout, and includes a warm-up and cool down, plus cardio and strength training.
If you are a beginner, be sure to follow the beginner model, and go at your own pace, listening to your body. If anything hurts, don't do it! Be sure to follow Jillian's instructions to avoid injury. This is a pretty hardcore workout, so don't overdo it just starting out!*
You will need a set of hand weights, and an exercise mat.
This workout is only about 20 minutes, and it's a great way to get in shape for the New Year, without even having to go to the gym!
* Be sure to consult with your healthcare practitioner before beginning any new workout, especially if you are at a low fitness level.
Jillian Michaels 30 Day Shred: Level 1
Jillian Michaels 30 Day Shred Level 1 will burn fat with this interval training fitness system, combining strength, cardio, and abs workouts that blast calor...
More 30-Day Shred:
If you are a beginner, be sure to follow the beginner model, and go at your own pace, listening to your body. If anything hurts, don't do it! Be sure to follow Jillian's instructions to avoid injury. This is a pretty hardcore workout, so don't overdo it just starting out!*
You will need a set of hand weights, and an exercise mat.
This workout is only about 20 minutes, and it's a great way to get in shape for the New Year, without even having to go to the gym!
* Be sure to consult with your healthcare practitioner before beginning any new workout, especially if you are at a low fitness level.
Jillian Michaels 30 Day Shred: Level 1
Jillian Michaels 30 Day Shred Level 1 will burn fat with this interval training fitness system, combining strength, cardio, and abs workouts that blast calor...
More 30-Day Shred:
Tuesday, December 24, 2013
Review: Jillian Michaels – 30 Day Shred
People the world over are becoming more and more health conscious as our jobs increasingly require us to sit in a chair in front of a computer all day. It’s clear that our health suffers when we do so little physical activity, and as a result a huge industry has developed to help people get healthier through physical exercise.
The Jillian Michaels 30 Day Shred program is one of a number of fitness programs that aims to help people get into shape with the minimum amount of time spent exercising. This appeals both to those who are somewhat lazy and those who are very busy. So does it actually do the job? Let’s take a look.
Key Features For Jillian Michaels – 30 Day Shred
RRP: $14.98
Year of Release: 2008
Instructor: Jillian Michaels
Focus Areas: Strength, Cardio, and Abs
Jillian Michaels – 30 Day Shred: The Pros
1. 20 Minute Program: The Jillian Michaels 30 Day Shred program's biggest selling point is that the program is based entirely on a workout of no more than 20 minutes a day. That sounds like a dream come true to many people, and rightly so. Having to exercise for just 20 minutes a day is nothing.
Those who’ll benefit most from this are busy people who struggle to find the time to go to the gym, or even to do more typical kinds of workout at home. It’s not hard to set aside 20 minutes of your time each day no matter how busy you are, and that’s all this program asks of you.
This is also a benefit to those who are unmotivated or lazy and don’t like the idea of having to work out. Only taking up 20 minutes of your time each day, this is a far easier program both to get started with and to stick to in the long run than many longer workouts.
2. Short Bursts of Intensity: The program differs from others in that it uses a series of short bursts of intense activity to get the exercise done. That means that the 20 minutes which each workout lasts for can be pretty exhausting, but gets things over with quickly.
This kind of exercise keeps the workout varied, as you move from one exercise to the next fairly quickly. For those who get bored easily, this will be of definite benefit. However, short bursts of activity (interval training) are also known to be an excellent way to train for both stamina and strength. In short, this will get you fighting fit, and quick.
3. Different Levels: This program offers three different levels of intensity through three different workouts. That means you can ease into things, and then as you progress you can stretch yourself and work harder and harder so that you continue to improve.
It’s worth noting that even the beginner level is far from easy, and that’s true for veteran athletes as well as total novices. Although that means it can be a tough start, it also means that you don’t just whiz through the start, so you’re getting better value for the money.
An additional advantage of having several levels is that each level offers a different workout. That means you can switch things up to keep your workouts fresh, helping you to fend off the boredom that can often come when you get used to a workout.
4. It's Simple: Many novices are easily put off workout program because they’re complicated. However, Jillian Michaels 30 Day Shred is one of the easiest to follow, using simple yet effective techniques to target key areas of the body. Whatever your previous fitness experience, you should be able to follow this program without trouble.
Jillian Michaels – 30 Day Shred: The Cons
1. May Exacerbate Back And Knee Injuries: This is a serious point that all potential users should be aware of. The exercises in this program may make back and knee injuries worse, or could even cause them if proper form and technique are not followed. You should be very cautious, listen to your body while working out, and consult your physician before engaging in this program to make sure you are appropriately fit to start a fitness program of this intensity.
2. Requires Accessories: Okay, so this one may not be a big deal, but to do this workout you do need a couple of accessories. These are some small hand weights and, if you’re working out on a hard floor, a mat. Although these aren’t going to cost you much, you will want to be aware that they don't come with the DVD.
3. Loud Music: This will vary depending on your personal tastes, but the music can get annoying. Sure, it’s energetic and motivational, but it could get annoying if you don't like this kind of music. Dealing with annoying music shouldn’t stop you from working out, but it might demotivate you over time.
4. Limited Variety: If you need a lot of variety to keep you interested, this workout DVD may fall short. There is only one routine for each of the three levels, so in total you have three routines to choose from. That’s a very small number, and might not be enough for some.
Is Jillian Michaels – 30 Day Shred Worth Buying?
This is a great workout program that obtains results quickly without eating into your free time too much. You just need to be careful of your back and knees, as some of the exercises can put a lot of strain on them and may cause injury. With this in mind though, this is a program that can definitely be recommended for its motivational style and great results in a short amount of time.
You can find Jillian Michaels 30 Day Shred program in many stores as well as online via Amazon.com.
The Jillian Michaels 30 Day Shred program is one of a number of fitness programs that aims to help people get into shape with the minimum amount of time spent exercising. This appeals both to those who are somewhat lazy and those who are very busy. So does it actually do the job? Let’s take a look.
Key Features For Jillian Michaels – 30 Day Shred
RRP: $14.98 Year of Release: 2008
Instructor: Jillian Michaels
Focus Areas: Strength, Cardio, and Abs
Jillian Michaels – 30 Day Shred: The Pros
1. 20 Minute Program: The Jillian Michaels 30 Day Shred
program's biggest selling point is that the program is based entirely on a workout of no more than 20 minutes a day. That sounds like a dream come true to many people, and rightly so. Having to exercise for just 20 minutes a day is nothing.Those who’ll benefit most from this are busy people who struggle to find the time to go to the gym, or even to do more typical kinds of workout at home. It’s not hard to set aside 20 minutes of your time each day no matter how busy you are, and that’s all this program asks of you.
This is also a benefit to those who are unmotivated or lazy and don’t like the idea of having to work out. Only taking up 20 minutes of your time each day, this is a far easier program both to get started with and to stick to in the long run than many longer workouts.
2. Short Bursts of Intensity: The program differs from others in that it uses a series of short bursts of intense activity to get the exercise done. That means that the 20 minutes which each workout lasts for can be pretty exhausting, but gets things over with quickly.
This kind of exercise keeps the workout varied, as you move from one exercise to the next fairly quickly. For those who get bored easily, this will be of definite benefit. However, short bursts of activity (interval training) are also known to be an excellent way to train for both stamina and strength. In short, this will get you fighting fit, and quick.
3. Different Levels: This program offers three different levels of intensity through three different workouts. That means you can ease into things, and then as you progress you can stretch yourself and work harder and harder so that you continue to improve.
It’s worth noting that even the beginner level is far from easy, and that’s true for veteran athletes as well as total novices. Although that means it can be a tough start, it also means that you don’t just whiz through the start, so you’re getting better value for the money.
An additional advantage of having several levels is that each level offers a different workout. That means you can switch things up to keep your workouts fresh, helping you to fend off the boredom that can often come when you get used to a workout.
4. It's Simple: Many novices are easily put off workout program because they’re complicated. However, Jillian Michaels 30 Day Shred is one of the easiest to follow, using simple yet effective techniques to target key areas of the body. Whatever your previous fitness experience, you should be able to follow this program without trouble.
Jillian Michaels – 30 Day Shred: The Cons
1. May Exacerbate Back And Knee Injuries: This is a serious point that all potential users should be aware of. The exercises in this program may make back and knee injuries worse, or could even cause them if proper form and technique are not followed. You should be very cautious, listen to your body while working out, and consult your physician before engaging in this program to make sure you are appropriately fit to start a fitness program of this intensity.
2. Requires Accessories: Okay, so this one may not be a big deal, but to do this workout you do need a couple of accessories. These are some small hand weights and, if you’re working out on a hard floor, a mat. Although these aren’t going to cost you much, you will want to be aware that they don't come with the DVD.
3. Loud Music: This will vary depending on your personal tastes, but the music can get annoying. Sure, it’s energetic and motivational, but it could get annoying if you don't like this kind of music. Dealing with annoying music shouldn’t stop you from working out, but it might demotivate you over time.
4. Limited Variety: If you need a lot of variety to keep you interested, this workout DVD may fall short. There is only one routine for each of the three levels, so in total you have three routines to choose from. That’s a very small number, and might not be enough for some.
Is Jillian Michaels – 30 Day Shred Worth Buying?
This is a great workout program that obtains results quickly without eating into your free time too much. You just need to be careful of your back and knees, as some of the exercises can put a lot of strain on them and may cause injury. With this in mind though, this is a program that can definitely be recommended for its motivational style and great results in a short amount of time.
You can find Jillian Michaels 30 Day Shred
program in many stores as well as online via Amazon.com.
Tuesday, November 26, 2013
Dispelling 3 Myths Surrounding Toning Exercises
Toning exercises have long been promoted, mainly for women, as a way to bring out the definition of muscles without the worry of looking bulky and overly muscular. Many women have wanted the look of the muscles, without the size. Weight lifting routines have attempted to cater to this demographic, only to fail. Why? Because when it comes to toning exercises, there are some myths that exist that are concealing the truth!
Myth #1: Using heavier weights to work out will produce bigger, bulkier muscles.
* For women, this is generally not true. It does hold true for men, however. This is because men have more testosterone, the hormone responsible for muscle growth.
* Since women do not have large amounts of testosterone, they will not produce the large muscles that men sometimes do, unless they are taking a hormone supplement.
* In order to have toned muscles, you will have to work them out. Using heavier weights will build muscle, but these gains will be limited by what your body will allow, so in most cases women don't need to worry about developing bulky muscles.
Myth #2: Doing more repetitions (reps) using less weight will produce toning and definition.
* If you flex a muscle, and it is still soft to the touch, it does not necessarily mean you lack toned muscles. What is does mean is that the soft tissue is a layer of fat that is covering your muscles.
* The only way to bring out definition and that toned look in your muscles is to shed that layer of fat on top of them. You can have all the muscle you desire, but if a layer of fat is covering your muscles, you'll never really see them. This is why you don't really see the individual muscles on competitors in a "Strongman Competition." Having a layer of fat on their muscles is not a worry to them. Instead, being strong is their main focus. But no one would dare argue that they are not muscular.
* There is one purpose to doing more reps with less weight, however. If your goal is muscle endurance and not muscle growth, such as a long-distance runner, then you would follow this routine. More reps with less weight promote endurance, not growth.
Myth #3: Cardiovascular training does not help to tone muscles.
* If taken at its most basic level, this statement is true. Generally, cardio training is not related to toning exercises, although it may depend on the type of gym you go to, and what type of exercise you are doing. Some exercises, such as calisthenics, provide cardio exercise and also build strength at the same time.
* If we follow the premise that in order for muscles to be seen, the layer of fat between the muscles and the skin must be shed, we can see the importance of cardio training.
* Although weight training can shed calories and fat to a certain extent, only cardio training will give you the chance to work at a fat-burning zone for an extended period of time. This is therefore the most effective way to burn fat - especially if you use the interval training method.
So there you have it! Three myths about toning exercises have been dispelled. If toning your muscles is your goal, you do not need to decide between lighter or heavier weights. Use weights that will challenge your muscles, and they will begin to show through as your cardiovascular training gives you the definition you seek.
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| Sketch of the muscles in the arm (Photo credit: Wikipedia) |
* For women, this is generally not true. It does hold true for men, however. This is because men have more testosterone, the hormone responsible for muscle growth.
* Since women do not have large amounts of testosterone, they will not produce the large muscles that men sometimes do, unless they are taking a hormone supplement.
* In order to have toned muscles, you will have to work them out. Using heavier weights will build muscle, but these gains will be limited by what your body will allow, so in most cases women don't need to worry about developing bulky muscles.
Myth #2: Doing more repetitions (reps) using less weight will produce toning and definition.
* If you flex a muscle, and it is still soft to the touch, it does not necessarily mean you lack toned muscles. What is does mean is that the soft tissue is a layer of fat that is covering your muscles.
* The only way to bring out definition and that toned look in your muscles is to shed that layer of fat on top of them. You can have all the muscle you desire, but if a layer of fat is covering your muscles, you'll never really see them. This is why you don't really see the individual muscles on competitors in a "Strongman Competition." Having a layer of fat on their muscles is not a worry to them. Instead, being strong is their main focus. But no one would dare argue that they are not muscular.
* There is one purpose to doing more reps with less weight, however. If your goal is muscle endurance and not muscle growth, such as a long-distance runner, then you would follow this routine. More reps with less weight promote endurance, not growth.
 |
| Machines like the cross trainer can be used to warm up & exercise muscles in both the upper and lower body. (Photo credit: Wikipedia) |
* If taken at its most basic level, this statement is true. Generally, cardio training is not related to toning exercises, although it may depend on the type of gym you go to, and what type of exercise you are doing. Some exercises, such as calisthenics, provide cardio exercise and also build strength at the same time.
* If we follow the premise that in order for muscles to be seen, the layer of fat between the muscles and the skin must be shed, we can see the importance of cardio training.
* Although weight training can shed calories and fat to a certain extent, only cardio training will give you the chance to work at a fat-burning zone for an extended period of time. This is therefore the most effective way to burn fat - especially if you use the interval training method.
So there you have it! Three myths about toning exercises have been dispelled. If toning your muscles is your goal, you do not need to decide between lighter or heavier weights. Use weights that will challenge your muscles, and they will begin to show through as your cardiovascular training gives you the definition you seek.
Thursday, November 14, 2013
How to Run On the Treadmill + 3 Treadmill Interval Workouts
Running on the treadmill has some obvious advantages over running outdoors, especially in bone-chilling winter weather.
It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?
Use Intervals
Whether you are a hardcore runner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover. As you'll see, these treadmill workouts are based on interval training.
Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. As a result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.
This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.
What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!
So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.
Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do. Try the first one a few times before you move on to the second, and the same with that before moving to the third. A few weeks from now, you'll be fitter, leaner, and have more endurance!
Interval Workout #1:
Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%
Repeat 4 times for a total of 12 minutes.
Interval Workout #2:
Work = 1 minute @ 95%
Recovery = 1 minute @ 65%
Repeat 10 times for a total of 20 minutes
Interval Workout #3:
Work = 30 seconds @ 100%
Recovery = 90 minute @ 65%
Repeat 10 times for a total of 20 minutes.
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=5153122 and learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?
Use Intervals
 |
| Treadmill (Photo credits: Best Buy) |
Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. As a result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.
This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.
What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!
So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.
Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do. Try the first one a few times before you move on to the second, and the same with that before moving to the third. A few weeks from now, you'll be fitter, leaner, and have more endurance!
Interval Workout #1:
Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%
Repeat 4 times for a total of 12 minutes.
Interval Workout #2:
Work = 1 minute @ 95%
Recovery = 1 minute @ 65%
Repeat 10 times for a total of 20 minutes
Interval Workout #3:
Work = 30 seconds @ 100%
Recovery = 90 minute @ 65%
Repeat 10 times for a total of 20 minutes.
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=5153122 and learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
Thursday, October 17, 2013
Video: 20-Minute High-Intensity Interval Training Workout for Fat Loss
This excellent workout uses the interval training model to burn fat and help you lose weight quickly by revving up your metabolism. The workout consists of a 5 minute warmup segment to get your blood moving and your muscles warmed up, a 10-minute high-intensity interval workout (with a 2-minute active rest in the middle) to challenge your heart, lungs, and muscles, and 5 minutes of cool down.
The workout challenges all of your different muscle groups with two challenging exercises, with two sets of 20 seconds each for each exercise, with a 10-second rest between each set. It may not sound like much, but the exercises are intense enough that you will be burning even after 20 seconds! Add this into your fitness program a few times a week, and watch your body slim down fast.
We recommend watching it through once while following along at your own pace, and once you get it down, put on your favorite workout music, and get moving!*
* Note: Be sure to consult with your physician to be sure you are healthy enough for a high-intensity workout before beginning this or any similar exercise program.
HIIT Workout for Fat Loss - FitnessBlender.com's At Home HIIT Workout Program for Weight Loss
For a Fun, Effective, 6-Week Fitness Program, check out Pace Express: The 12-minute Fitness Revolution:
The workout challenges all of your different muscle groups with two challenging exercises, with two sets of 20 seconds each for each exercise, with a 10-second rest between each set. It may not sound like much, but the exercises are intense enough that you will be burning even after 20 seconds! Add this into your fitness program a few times a week, and watch your body slim down fast.
We recommend watching it through once while following along at your own pace, and once you get it down, put on your favorite workout music, and get moving!*
* Note: Be sure to consult with your physician to be sure you are healthy enough for a high-intensity workout before beginning this or any similar exercise program.
HIIT Workout for Fat Loss - FitnessBlender.com's At Home HIIT Workout Program for Weight Loss
For a Fun, Effective, 6-Week Fitness Program, check out Pace Express: The 12-minute Fitness Revolution:
Thursday, October 3, 2013
Video - Busting the Cardio Myth
Since we shared 3 workouts in Tuesday's post, today's video is more informational. Fitness expert Yuri Elkaim explains the cardio myth, and why interval running for a short period of time is much more effective for weight loss and fat burning than long duration lower intensity exercise. It's also better for your body, and a lot more fun! Instead of exhausting yourself with an hour on the treadmill, try his combination of sprints and jogs for 20 minutes, and feel great and energized - and rev up your fat-burning for up to 36 hours afterwards.
Find out why here, and for more on Yuri's fitness programs, visit TreadmillTrainer.com.
Interval Running for Weight Loss?
http://www.treadmilltrainer.com - Interval running workouts for weight loss? That's the question that I answer in this video. You see, there's a lot of con...
Find out why here, and for more on Yuri's fitness programs, visit TreadmillTrainer.com.
Interval Running for Weight Loss?
http://www.treadmilltrainer.com - Interval running workouts for weight loss? That's the question that I answer in this video. You see, there's a lot of con...
Tuesday, October 1, 2013
Three Interval Training Workouts for Beginners
Today we have a guest post by one of our favorite fitness experts and coaches - Yuri Elkaim! In this post, he gives you three simple workouts that will help you burn fat quickly and get in shape - and they only take between 20 and 30 minutes to do.
Three Interval Training Workouts for Beginners:
Today, I’d like to give you 3 interval training workouts for beginners. You can choose to do these on the treadmill or outdoors – it really doesn’t matter. These running workouts will help you run longer, get in better shape, and burn more calories - even after you're finished with your workout.
These cardio workouts involve interval training which means that you have a bout of higher intensity (i.e. running) followed by a bout of lower intensity (i.e. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with "recovery" intervals.
So let's get to it.
Beginner Interval Running Workout #1:
1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes
In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.
Beginner Interval Running Workout #2:
2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes
Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.
Beginner Interval Running Workout #3:
2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes
This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (i.e. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.
These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run - and in the progress you make towards your fitness and weight loss goals.
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting his website. Just click here to learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
Three Interval Training Workouts for Beginners:
Today, I’d like to give you 3 interval training workouts for beginners. You can choose to do these on the treadmill or outdoors – it really doesn’t matter. These running workouts will help you run longer, get in better shape, and burn more calories - even after you're finished with your workout.
 |
| (Photo credit: Wikipedia) |
So let's get to it.
Beginner Interval Running Workout #1:
1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes
In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.
Beginner Interval Running Workout #2:
2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes
Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.
Beginner Interval Running Workout #3:
2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes
This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (i.e. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.
These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run - and in the progress you make towards your fitness and weight loss goals.
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting his website. Just click here to learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
Thursday, September 12, 2013
Video: Dr. Al Sears Discusses Fat Loss vs. Weight Loss & Interval Training
In this video, Dr. Al Sears explains why he developed his PACE Express program, and how fat loss differs from weight loss and why that is important for your health. He also explains why traditional endurance exercise can actually backfire and sabotage your weight loss efforts. Interval training is different from endurance or steady-state workouts because it conditions the heart to work more efficiently and gain strength. It also increases your metabolism over time, so that you begin burning more fat even when you aren't working out.
It's really very interesting, and his workout is not only effective - it's a lot of fun. Check out the interview to learn more, and if you're interested in the program, you can find a link to it below the video.
What is P.A.C.E.?
Dr. Al Sears, founder of PACE Express, explains P.A.C.E. and how it is a completely new way to exercise and get fit.
Grab Dr. Sears' PACE Express Workout Here:
, and how fat loss differs from weight loss and why that is important for your health. He also explains why traditional endurance exercise can actually backfire and sabotage your weight loss efforts. Interval training is different from endurance or steady-state workouts because it conditions the heart to work more efficiently and gain strength. It also increases your metabolism over time, so that you begin burning more fat even when you aren't working out.It's really very interesting, and his workout is not only effective - it's a lot of fun. Check out the interview to learn more, and if you're interested in the program, you can find a link to it below the video.
What is P.A.C.E.?
Dr. Al Sears, founder of PACE Express, explains P.A.C.E. and how it is a completely new way to exercise and get fit.
Grab Dr. Sears' PACE Express Workout Here:
Tuesday, September 10, 2013
The Benefits of Cardio Interval Training for Your Heart & Health
In a long-term study of health in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.
Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats such as triglycerides, and a family history of cardiovascular disorders.
Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious "type A" personality. The greater the number or severity of the above risk factors, the greater the person’s overall risk.
These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are high blood pressure, cigarette smoking, and high cholesterol and triglyceride levels in the blood.
If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in sugar and carbohydrates without any exercise at all, your risk is five times greater than normal.
The Healthy Heart
If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?
Obviously, quitting smoking and eating a balanced healthy diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise and in particular, the right kind of exercise, such as cardio interval training.
The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.
Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of several bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.
The why and how behind these statistics were best explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised had much better blood flow than those kept inactive.
The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissues of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by a heart attack.
To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack — and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.
With all these facts in mind, the question becomes, how do we strengthen the heart muscle and keep it healthy, and help it develop these new connections if it is already damaged?
A number of studies have shown that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.
The general rule is that exercise helps reduce the risk of harm to the heart. Some researchers further attested to the link between exercise and a healthy heart based on the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.
By employing cardio interval training, you can absolutely expect positive results not only on areas that relate to your cardiovascular system but on the overall status of your health as well.
This type of activity consists of a cycle of “repeated segments” of intense nature. These segments are separated by periods of recuperation to allow the heart rate to return to normal. This not only strengthens the heart muscle, but as you can imagine, it more closely mirrors the nature of human activity. Most people don't move at a constant high rate of intensity. Your body just wasn't designed for that. It is much more natural for you to experience a high rate of exertion for a short time, followed by a period of rest.
Consequently, engaging in this type of activity can bring you many more positive results than you may have previously experienced from steady-state exercise. These are:
1. The threat of a heart attack is lessened - sometimes quite drastically
2. Enhanced heart strength and ability to handle bursts of activity - for example, shoveling snow or moving heavy objects
3. Increased metabolism and increased calorie burn, even after you're finished with your workout, which leads to easier and faster weight loss
4. Improved lung capacity
5. Helps lessen or eliminate stress
Indeed, cardio interval training is one of the best ways to create a healthy, happy heart and body.
There are a number of interval training resources available, but my favorite is the PACE Express program by Dr. Al Sears. This is a comprehensive workout program that is designed to get you great results in just 6 weeks. It comes with 6 DVDs, each of which contains 6 workouts. They each take only 15 minutes, and believe me, you will feel like you worked out for an hour! They are fast, fun, and effective, and they help you shed fat with ease. If you would like to learn more, just click the link above, and check back Thursday for an interview with Dr. Sears and how and why he developed his unique program.
Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats such as triglycerides, and a family history of cardiovascular disorders.
Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious "type A" personality. The greater the number or severity of the above risk factors, the greater the person’s overall risk.
 |
| Measurement of blood pressure in arm with a sphygmomanometer. (Photo credit: Wikipedia) |
If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in sugar and carbohydrates without any exercise at all, your risk is five times greater than normal.
The Healthy Heart
If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?
Obviously, quitting smoking and eating a balanced healthy diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise and in particular, the right kind of exercise, such as cardio interval training.
The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.
Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of several bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.
The why and how behind these statistics were best explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised had much better blood flow than those kept inactive.
The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissues of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by a heart attack.
 |
| An example of how a heart attack occurs. (Photo credit: Wikipedia) |
With all these facts in mind, the question becomes, how do we strengthen the heart muscle and keep it healthy, and help it develop these new connections if it is already damaged?
A number of studies have shown that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.
The general rule is that exercise helps reduce the risk of harm to the heart. Some researchers further attested to the link between exercise and a healthy heart based on the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.
By employing cardio interval training, you can absolutely expect positive results not only on areas that relate to your cardiovascular system but on the overall status of your health as well.
This type of activity consists of a cycle of “repeated segments” of intense nature. These segments are separated by periods of recuperation to allow the heart rate to return to normal. This not only strengthens the heart muscle, but as you can imagine, it more closely mirrors the nature of human activity. Most people don't move at a constant high rate of intensity. Your body just wasn't designed for that. It is much more natural for you to experience a high rate of exertion for a short time, followed by a period of rest.
Consequently, engaging in this type of activity can bring you many more positive results than you may have previously experienced from steady-state exercise. These are:
1. The threat of a heart attack is lessened - sometimes quite drastically
2. Enhanced heart strength and ability to handle bursts of activity - for example, shoveling snow or moving heavy objects
3. Increased metabolism and increased calorie burn, even after you're finished with your workout, which leads to easier and faster weight loss
4. Improved lung capacity
5. Helps lessen or eliminate stress
Indeed, cardio interval training is one of the best ways to create a healthy, happy heart and body.
There are a number of interval training resources available, but my favorite is the PACE Express program by Dr. Al Sears. This is a comprehensive workout program that is designed to get you great results in just 6 weeks. It comes with 6 DVDs, each of which contains 6 workouts. They each take only 15 minutes, and believe me, you will feel like you worked out for an hour! They are fast, fun, and effective, and they help you shed fat with ease. If you would like to learn more, just click the link above, and check back Thursday for an interview with Dr. Sears and how and why he developed his unique program. Thursday, August 22, 2013
Video - Fun Interval Cardio Dance Fat-Burning Workout
This 20-minute fat-burning workout uses both strengthening and toning exercises along with cardio to boost the metabolism and burn fat fast.* Alternating intense intervals of heavy muscle use with short periods of rest strengthens the heart muscle and improves the immune system, along with increasing your metabolism so you will burn more fat even while at rest. And it's fun and not overwhelming since you get little breaks of lower intensity throughout the workout.
Add this to your workout rotation a couple of times a week and see what a difference it makes!
* Note: Be sure to consult with your healthcare practitioner before beginning any new workout routine, especially if you are starting at a lower fitness level.
Denise Austin: Ultimate Fat Burn Workout
Denise Austin: Ultimate Fat Burn Workout is designed to boost metabolism and blast away calories through a series of explosive cardio interval exercises that...
And Try These Fun Fat-Burning Workouts Too:
Add this to your workout rotation a couple of times a week and see what a difference it makes!
* Note: Be sure to consult with your healthcare practitioner before beginning any new workout routine, especially if you are starting at a lower fitness level.
Denise Austin: Ultimate Fat Burn Workout
Denise Austin: Ultimate Fat Burn Workout is designed to boost metabolism and blast away calories through a series of explosive cardio interval exercises that...
And Try These Fun Fat-Burning Workouts Too:
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