Monday, February 28, 2011

Making the most out of your cardio session

For those of you who are gym regulars or even if you only go a few times a week, it's important to make the most out of the time you can spend there. Most of you, I am assuming, can't afford to spend hours at the gym trying to burn off those calories. We've all got other things on our list of to-do's - work, kids, cooking, cleaning, etc. The answer is:
High Intensity Interval Training

This is a routine in which you switch off doing high intensity to moderate intensity.
By doing your cardio this way you rev up your metabolism & burn calories like wildfire. It's like putting a blow torch to those extra fat stores. After this type of workout, your body will spend the rest of the day expending extra energy to recover. This is also known as EPOC (excess post-exercise oxygen consumption) and it basically means that your body expends a lot more oxygen recovering from this type of workout than from a steady moderate routine. This also means that later that night when you're just sitting on the couch you could be burning up to nine times more fat than if you would have done that moderate steady cardio routine.
Did you know that when performing long-duration steady exercise your body can actually enter into a catabolic state in which you actually start to lose your muscle mass? If you want to get in superb athletic shape HIIT is your answer. If you have worked so hard to gain that muscle yet still have that pad of fat on the surface .. this is your answer.

Try this workout I did today, the next time you get on the treadmill.
If you find it's too easy, just up the speed and incline. Get out of that comfort zone because that is what creates change. The beautiful part of this type of routine is that in between each burst of high intensity work, you get a "rest".

Minute 1&2 - 5.5 MPH
Minute 3&4 - 5.5 MPH Incline 6
Minute 5&6 - 5.5 MPH Incline 0
Minute 7&8 - 7 MPH
Minute 9&10 - 5.5 MPH
Minute 11&12 - 5.5 MPH Incline 7
Minute 13&14 - 5.5 MPH Incline 0
Minute 15&16 - 7.5 MPH
Minute 17&18 - 5.5 MPH
Minute 19&20 - 5.5 MPH Incline 8
Minute 21&22 - 5.5 MPH Incline 0
Minute 23&24 - 8 MPH
Minute 25&26 - 5.5 MPH
Minute 27&28 - 7 MPH
Minute 29&30 - 5.5 MPH
*Cool down by walking for at least 3 minutes & do some static stretches especially on those hamstrings.

Let me know how you all like it!

1 comment:

  1. This was very informative & I passed it onto Tim since he hates the monotony of just running. This would keep him on his toes! :)