Get the most out of your Cardio Workout

There is no doubt that moderate aerobic exercise has a role to play in the loss of fat. But as you progress in your program, cardio can be a bit stale and time. Heck, I know that some regular exercisers would probably not have done cardio if they can not watch "American Idol" while on the treadmill. Now that is good, but if you want constant change that you need to find new ways to your body. A good way is to use interval training in your fitness routine.

Interval training involves alternating periods of high intensity with periods of low intensity "active" (eg, alternating running). This has several advantages. First, the short duration "burst" during the intensive phase, stimulates the muscles in a moderate pace cardio step. And if you last month, we learned that the key to be able to burn more calories and fat around the clock, 24 hours a day, more and more muscle. Now, if you think that, yes, but he can not say that high intensity cardio burns muscle? "Then you're right. The key is the short, explosive sprint. Think about the physics of a sprinter in front of that elite marathon runner, and you begin to have an image .

In addition to the production of muscle, the interval training also burns more calories. In fact, it appears that this effect continued until 24 hours after an intense workout at intervals. This is probably because your body spends more calories in the collection and restoration, it would be less intensive. It is possible that highly effective cardio session in much less time. Ideal for those in our schedule!

With interval training is dynamic and challenging, which makes it much more interesting than the other cardio. You can alternate one minute of jumping rope pedaling a stationary bike, weighted step-ups, walking on the treadmill, even running up and down the stairs of your house or building, interspersed with periods of running circles around your dining table! There are so many possible variations.

Well, you know why it works, you're probably wondering, "how do I start with the integration of interval training in my training?" Well, as I usually start with clients doing intervals of one or cycling stop lying because it is simpler and there is less chance of injury. First, each interval a little longer, and the active phase of rehabilitation should be longer than the "sprint", said 3 minutes compared to 2 minutes of high intensity. Try using an experience of 80% effort two minutes before the end of your legs burn and you feel you can not continue very long. To do this, increase the strength and speed of the stairs. Then make the most of your intervals, it is important that you slowly right to a comfortable 30% of production for the recovery phase. Repeat this process 3-6 times in the beginning, but do not forget to warm-up period and the first 5-10 minutes to cool for about 5 minutes. The total duration of the session should be between 15 and 35 minutes.

For the more advanced, try getting a shorter, more intense intervals of equal periods of recovery. Try 4.10 interval of 45 seconds at 90% effort, alternating with 45 seconds to 30%, and the different types of cardio. As each type of exercise you get maximum results, as you push yourself and gradually increasing your strength and your endurance increases.

The best time for you to train intervals is probably directly after your resistance training work, but because it is relatively short, it is well suited to do this workout if your AM cardio, as long as you warm up first.

So here it is in a nutshell. Optimal use of interval training:

1. Warm up time for 5-10 minutes
2. Other periods of 80% to 90% effort with periods of effort 30%, depending on your level
3. Allow to cool for 5 minutes after
4. Start with longer periods and short
5. As your strength and stamina improves, challenge yourself with different combinations, and more intense "bursts", while reducing the rest periods


In recent years, much has been said about the effectiveness of interval training, and some even like the fat loss solution. But this is misleading, and I believe that any interval training has its place in your fitness program, it's just a piece of the puzzle. A puzzle, I hope, is beginning to more sense to you in every issue of this newsletter! With cardio-vascular exercises, proper nutrition and resistance training are the three elements that reinforce each other to allow all of your fat loss and fitness goals. Good luck!



Conor Kelly is one of the best trainers in Toronto, with 14 years of participation in the industry of fitness, where he helped hundreds of clients to their fitness and body transformation goals. As CEO FITNESS developments since April 2007, he reiterated his commitment to provide only the most effective, life-changing programs for fitness.

Through years of trial and error, combined with an extensive study, Conor has developed an approach for the implementation of motivation that many residents of the GTA average to achieve amazing weight loss, health and form results. © BEYOND FITNESS His body supporting the client processing system when the laser is focused on the results they want, they can exercise their responsibility to make the effective exercise of their lifestyle, and offers them the tools necessary to achieve their fitness.