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Posts Tagged ‘Intervals’

If you are one of the many people struggling to keep fast-paced world of cell phones, pagers and laptops, with little time for fitness, then the intervals can be just what you are looking for …

For years, we've all heard if you want to lose weight, you need to spend endless hours on a treadmill or bike. But thanks to new discoveries in cardiovascular training, it is no longer the case, because the comparisons have shown that the intervals (short bursts ofBreathless is sprints) are superior to the aerobic (long, slow distance training) for fat loss!

Here's why …

Interval training stimulates your body to release "growth hormone, or hGH. This hormone is responsible for height growth in children, but once you've finished growing, it changes the roles. HGH is the hormone anti-aging adults, it signals the body to burn fat and muscle growth. Researchers have shown that a 30-second sprint to excess can increase HGH byas 530 percent!

Intervals also protect your muscles so you do not use them as fuel. This type of players train your muscles to exert much force. So rather than use them for energy, your body burns more fat, which "savings" you have earned hard muscle. This effect is evident if one compares the physique of a sprinter at the top that of a top marathon runner.

Another advantage is the "metabolic" effect … When you start exercising your metabolism is accelerated,and then it slows down when you're done. But with interval training, your metabolism remains high, sometimes as long as 24 hours if you burn fat all day! We can not be said of the aerobics – if you stop, your body returns to your normal resting metabolism.

One of the most popular programs apart is the "Sprint 8 Program. In essence, it's a workout 20 minutes of eight sprints with 30 seconds a year and a half to two minutes of restbetween the two.

It can be done by swimming, rollerblading, running, brisk walking, cycling or even running the bleachers at your high school or college. You can also use your favorite cardio machine – the stair stepper, treadmill, bike or elliptical.

If you're ready for a transformation of fitness, then start with a 10 minute warm-up and ramp-up your speed gradually over the first three sprints. Make sure you slow down for at least 90 seconds between sprints to retrieve theNext. After completing the first three sprints, push yourself as hard as possible on the rest. Then finish with 10 minutes of relaxation. This program works best if it is done every two days.

Interval training really needs a little motivation to crank up the intensity. But if you are looking to adopt a healthy lifestyle, and are short of time, the intervals are the way forward!

Tom Venuto is an NSCA certified strength and conditioning specialist, bodybuilder natural lifetime, freelance, and personal trainer. Tom has used the two intervals and cardio in his training and wants to share his experiences with you.

CB: Most of my articles and interviews on my site to promote interval training. However, traditional "cardio" has worked for many people. In your opinion, how to compare traditional cardio interval training? What are the advantages and disadvantagesof each?

TV:
Well, I would agree with what Ian King wrote recently in one of his Q & A columns,

"Whether you respond better to a higher intensity interval training (HIIT) or lower intensity steady state training will very much depend on you. You should try both (not simultaneously) and compare."

You just have to experience. Test and discover for yourself what works best. How do you know what works better if you do not test and measure results? I did not create myown program based on what the latest research says or what the trend is popular. I look at the research and pay attention to what happens to the board "cut, but I do not live and breathe through it. I do what produces results, period. There is no doubt interval training is very effective and sustained research. A great advantage of interval training for many people is the effectiveness of time. Another is that he is mentally and physically engaging. Long duration conventional cardio canbore some people to tears.

My personal preference for my own training fat loss cardio is working at the highest heart rate I can easily maintain for the duration of the workout, 20-30 minutes. During pre-contest preparation, I increase often – gradually – as long as 30-45 minutes, so my program to this day is mainly cardiovascular classic. I add from time to time in the interval training more variety than anything. I do stair and hillSprint, however, and have done for years. Curiously, I never really considered it "cardio" – I looked rather as a supplement to my training of the leg, although I'm sure I learned some fat loss benefits of it .

We've all seen the research that compares low intensity, long duration cardio to HIIT, and we saw the superiority of HIIT, but I would like to see some research comparing, say, 20 minutes of HIIT with 30-45 minutes of constant challengeCardio top of your target heart rate zone. I find this type of highly effective cardio and I think there is a sizeable afterburn post workout in addition to the high calorie burn fat during the workout. It's nice to know, however, you can get a workout in production only 20 minutes or less with HIIT.

Whether we are talking about interval training cardio or conventional, you want to burn as many calories as you can give the time youhave. I do not believe in the idea that cardiovascular diseases in low intensity burns more total fat. This myth has clearly been discredited by research, even if it persists.

Naturally, beginners and conditioning people need to build some sort of base fitness before you do something really intensive. HIIT can be risky for some people. Cardio simple classic, such as walking is great for elderly and overweight, although Cardio should not overrideweight training in any population.

CB: Given all these advantages and disadvantages, what is the best approach to training for the masses trying to lose weight and maintain (or gain) muscle?

TV:
Depends entirely on the person. Nutrition and training must be customized. There is no such thing as a unique approach better. You see people make significant gains in abbreviated course of high intensity and also on high volume. You see people lose fat on cardiovascular and conventional HIITCardio … with high carbohydrate / low fat and low carbs / high fat. However, one thing is always true – there are basic principles that apply to everyone. Each person must master the fundamentals first. Once you down, you start to customize.

That's where a very good professional fitness comes into play – to assess the situation of an individual and to the optimal exercise prescription in this context. There is no single best approach to training becauseeveryone is so different.

The fundamentals of nutrition is obviously important, but strength training is really the fundamental key for everyone. It is a shame that strength training is still underestimated in the mainstream weight loss. Diet is still king, but, ironically, diet low in calories is part of the problem it purports to cure. Weight training is essential for fat loss and I have no argument against the gym and a full body workout effectively usedas the only way to fat loss. The results are what counts and the efficiency of time is more important to some than others. I simply think that some people have taken their anti-gym feeling a little too far.

Just a few decades ago the overall health and fitness movement revolved around aerobics, while the strength training was ignored and ridiculed. Today, in certain power circles, the pendulum has gone completely the other side: it makes fun of aerobics and weight trainingis said to be the best way to burn fat. I find it rather amusing when trainers are cons as well as heart when they recommend, they will not speak of "aerobics" or "cardio" they l ' call it something else: "The energy system training.

Strength training has a crucial role in fat loss, but is it really more important than cardio? The negative effects of cardio excessive force have been clearly proved, but what is "excessive?"Unable to work the two together in synergy if the work and recovery are carefully balanced? For people who are not of strength or power athletes, is a little extra cardio really a big concern? The training should not always be organized around priorities with the main priority never compromised?

Using strength training to burn fat is not a new concept. We had training PHA (peripheral heart action) and there are many years of circuit training. Bodybuilders have cut offintervals (increased density) and using supersets, tri sets and giant sets during pre-competition since the club began. Maybe they did not include growth hormone and other mechanisms that have done their job, they just instinctively, but they do Cardio.

And the problem is that the more you turn the strength training in cardio ( "circuit training"), the more you compromise your strength and increase muscle mass. I like the balance between the traditional (and heavier)strength training, moderate cardio and nutrition the better, although I use certainly increasing density and supersetting during programs for fat loss.

I'm going against the current trend in community strength and maintain my belief that, except for big "manly" strength athletes who can stick to weight training, the preferred approach to fat loss, mostly for most people is a healthy balance between strength training and cardiotraining.