When is the last time someone told you that a low intensity
cardio workout was the best way of achieving maximum weight
loss in the shortest time possible? I hear it from clients
everyday. Its about 5 minutes later I go into this little
routine in one form or another.
Now lets see why the leading sports conditioning trainers
and fat loss coaches in the world recommend a quicker
approach to leaning out your midsection.
Could you really have been steered wrong all this time?
Everything you've read over the last ten years has said
that when you want to lose weight fast that slow and low
intensity cardio workouts are the rule.
If you dare to buck the trend and do that new high
intensity interval training all you will do is burn of
carbs and not experience fat loss. Right? Wrong!
If you have come this far I know I have you interested in
the possibility that there must be a better approach. There
is. High Intensity Interval Training may be the next big
thing. I can promise you that if you keep reading you will
never look at a treadmill the same way again!
First, what is "normal" slow, static, weight loss
orientated cardio workout defined as? A low intensity
cardio workout is when you exercise at 60-65% of your max
heart rate.
Your max heart rate can be most easily figured out by
subtracting your age from 220. For a person that is 35 the
equation would look like this. 220-35= 185 max heart rate.
Take the 60-65% fat burning recommendation and you would be
shooting for a sustained heart rate of 120 beats per minute.
If that is a low intensity workout, then what is high
intensity cardio workout?
High intensity cardio is defined as exercise that gets your
heart rate into the 75% and up range. This can be done in a
sustained fashion but not for very long and that is where
the interval training part comes in.
Intervals of high intensity combined with a downshift in
gears to rest for 30 seconds to a minute before ramping it
back up. You go fast then slower to catch your breath a
little.
So how exactly does H.I.I.T. burn more fat then the slow
and low method? Again, another great question! Let me
explain.
Low intensity cardio training burns about 50% fat for
energy while a high intensity workout burns about 40% fat
for energy. So the low intensity method is best right? Just
wait.
Lets take the average walker doing cardio on the treadmill
for 30 minutes. Once they have finished they have racked up
a calorie burn of 160 calories. If 50% of those calories
are fueled by fat then they have burned 80 fat calories
Then over on treadmill number two, you have a mixed martial
arts fighter doing wind sprints in the high intensity
cardio style. He is doing one minute high and 30 seconds at
a jog or a walk. He keeps this up for 20 minutes, is
drenched in sweat and breathing like a freight train. In
those 20 minutes of HIIT he has burned 350 calories.
If you take the lower fat burning percentage of 40%, what
do you have? What you have is 140 fat calories burned and
in less time then the low intensity person. As a matter of
fact, our HIIT person is in the showers as we speak while
the slow cardio workout person is getting bored out of
their mind looking for something to read on the treadmill.
The bottom line is that you almost doubled your fat burning
with the high intensity cardio workout, and less time to
boot.
Now you can see that in the long run you actually burn more
fat calories in total with HIIT then the regular style
while you are doing it. What about the rest of the day?
The fact of the matter is that slow-low cardio workout only
helps weight loss while you do it. Once you get off the
treadmill that's all you get as far as weight loss goes
after a couple of minutes rest.
Here is the clincher on HIIT. It burns calories long after
you stop! It sounds too good to be true but even after you
stop your interval training your body will continue to rev
its metabolism for up to 24 hours depending on how
intensely you did your intervals. This is a great thing for
weight loss wouldn't you say?
The fact of the matter is that even after you hit the
showers and are sitting on the couch, HIIT is still working
towards your weight loss goals for you. Now that's
efficient. Less time spent working and longer lasting
effects.
Small changes like this to your workout make all the
difference when you really want to lose that weight fast. I
hope that helps you out!
----------------------------------------------------
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