Interval Training for Fat Loss/Muscle Retention
Long, drawn out cardio is great for a calorie burn but beware of what those calories may be. Simply put, muscle can be consumed by the body for energy during extended periods of cardio if no source of energy (carbs) is being consumed. Interval Training will incorporate both the anaerobic and aerobic systems at same time while keeping your workouts short and sweet. You are getting the benefits of two different training styles. Adding muscle (which speeds up your metabolic rate and ability to burn fat), pushing past plateaus and getting a great aerobic workout. As well it will turn your body into a fat burning machine. Choose a machine that you like (I prefer the treadmill) and go to work.
Sample Interval Training Workout: (treadmill, stationary bike, outdoor run)
-5 minute warm-up (increase your resting heart rate by 40-70 bpm)
-1 minute walk at a steady state (ie. 3.5mph on the treadmill)
-30 second intense run/sprint (ie. 8.5mph on the treadmill)
-repeat 10 times for a total of 15 minutes
-5 minute cool down (roughly same pace as your warm up – tapering speed down to a full stop)
Total workout time = 25 minutes
You can increase or decrease the time that you walk/run based on your conditioning level. For example you can walk for 1 minute and then sprint for 1 minute. Either way the workout should not be any shorter than 25-30 minutes. Train like this a minimum of 3-4 times per week, add in resistance training and eat a healthy high protein/medium carb/low fat diet and your body will transform. Remember to check with your doctor before you perform any form of physical exercise.
Best of luck everyone!
Paul Bryan
Personal Trainer Specialist
Reach Fitness Training Vancouver
