List Categories | List All Articles | List Articles By Title
Are You Making This Cardio Mistake?
Are you exercising for long periods of time to try to burn fat? If you're like most people you probably are, but there is a better way. It's called "high intensity interval training" (HIIT) and lately it has started to become pretty famous for its obvious health benefits.
--So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a study done by Tremblay et al, two groups were assigned different training regimines. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less (1)!
2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You're lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available for a sustained period of time (2)(3)(4).
4. Increased VO2 peak or ability to utilize oxygen (2).
5. Shorter Workouts. I don't know about you, but would you rather spend 30 minutes to an hour jogging along the road, or crank it up a notch and just spend 4-8 minutes performing sprints?
--So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal "run for 30 minutes" workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.
--So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 Seconds
Sprint 15 Seconds
These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance day one you repeat the sprint/rest cycle 8 times, well the next time you should shoot for 9 times. Also remember the amount of time you sprint, rest, and the amount of times you repeat the cycle should depend upon your athletic ability.
If you havn't trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that's O.K. too. Everyone has to start somewhere. You may also want to check with your doctor before performing a routine like this as it is very physically demanding.
If you want some more tips on how to break through fitness plateaus, techniques to become more flexible, want to learn what and how to use "speed effort" and "dynamic weight" , get free book and product reviews check out www.freefitnesstips.info.
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
(2) Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Appl Physiol. 27:336-348, 2002.
(3) Truijens MJ, Toussaint HM, Dow J, Levine BD. Effect of high-intensity hypoxic training on sea-level swimming performances. J Appl Physiol. 94:733-743, 2003.
(4) Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. Improve athletic performance in highly trained cyclists after interval training. Med Sci Sports Exerc. 28:1427-1434, 1996.
Nathan Latvaitis is an avid fitness researcher. He believes that through knowledge, anyone can achieve their goals. Nathan runs a website at FreeFitnessTips.info which offers a free 6 day course offering just that - knowledge.
Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level".
Playing Your Cardio Right
To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes.
How To Start a Running Program
Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat.
Depending on your goals and body type, different amounts of cardio may be required. A lean "hard-gainer" trying to add mass may benefit from only one or two cardiovascular sessions per week.
3 Keys To Finding Your Natural Running Stride
When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today.
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exercise according to the U.S.
Winter Running: Survival Tips For Your Feet
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in.
Walking for Your Health
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:* reduce high cholesterol and improve blood lipid profile* reduce body fat* enhance mental well being* increase bone density, hence helping to prevent osteoporosis* reduce the risk of cancer of the colon* reduce the risk of non insulin dependant diabetes* help to control body weight* help osteoarthritis* help flexibility and co-ordination hence reducing the risk of fallsAlthough walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn't burn lots of calories and only bring small increase in metabolism.
Running on Empty
A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons.
The Best Cardio Workouts
The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.
What Should Runners Think About?
What do you think about when you are running? Does it make a difference? Research suggests it definitely can.A survey into what runners think about when competing identified four categories.
A Cardio Snobs Workout
As I peruse the pages of various holiday issues of my favorite fitness/womens magazines I notice many articles about the benefits of practicing yoga at this stressful time of year. At the risk of sounding like a cardio snob, if I have 30 minutes a day (if I'm lucky) and i have to get into a special outfit in about a month and a half.
Fat Burning Exercises
Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises.
Running for Success
Though it may not seem like it when we're drenched in sweat and our legs feel like lead, marathon running is as mental as physical. When we're exhausted, continuing consists of mind over matter.
Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross trainers can be intimidating at first glance but once you get familiar with them you will find them easy to use and a fun part of your routine.
Treadmill Workout Ideas That Make Fitness Fun
Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine.
Better Cardio Workouts
The Cardio KingChange it upOne of the most important aspects to a cardio workout is changing it. Most people get bored with exercise simply because they pop these DVD's in and do the same thing everyday.
Running in The Zone: A Personal Account
Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding.
Integrated Training for Improved Cycling Performance - Part 1
As we all know cycling is a great way to improve your overall cardiovascular fitness. However, what you may not know is that over time the demands of cycling can lead to muscular imbalances which can limit the body's ability to perform at peak level and dramatically increase chance of both over-use injury and chronic pain.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
home | site map
All articles are copyright to their owners.
Note: this website lists articles, We do not Write Articles !