Life and Fitness Coach

Interval training beats endurance sessions

For body fat loss and cardiovascular improvement I highly recommend interval training.

In this example I’m going to use running (treadmill, track or road) but the same principal could quite as easily be used on the bike, rowing machine or other cardio apparatus.

I highly recommend using a heart-rate monitor when exercising.

1. Walk 5 minutes as a warm-up
2. Gentle jog for 3 1/2 minutes
3. Sprint full-out for 1 1/2 minutes
4. Jog for 1 minute
5. Walk for 1 minute
6. Jog for 3 1/2 minutes
7. Sprint for 1 1/2 minutes
8. Jog for 1 minute
9. Walk for 1 minute

And so on ...

This routine can give you great results in as little as 25 minutes but can be done for up to 45 minuntes.

A recent study found sprint interval training to be more time-efficient than endurance training. Interestingly enough, the fat burning does not actually happen while you’re doing the exercise but from the workout's
"afterburn" effect. When you’re relaxing or even sleeping your body is using fat. Remember: The more intense your workout, the longer it’ll take your metabolism to return to its (less fat-burning) normal state.

Must to avoid: abdominal fat

Some fat accumulation is more dangerous than others, research by Central Michigan University has found. Fat around the abdomen impairs metabolic health and increases the risk of heart disease and cancer. Abdominal fat is far more dangerous to health than fat on the hips or thighs. Waist circumference is a good measure of abdominal deposition. To reduce this measurement, eat a low-starch diet, weight-train and do cardiovascular exercise several times a week.

Too much exercise can be too much

More is not necessarily better. Over-training, (more than four times a week) will probably make you sore, tired and achy and will leave you feeling (and looking) old. It is imperative to get ample rest and split your workout routines wisely. I suggest three weight/resistance sessions a week, with some cardio before and after, and a fourth session of cardio only. Don't work out more than two days in a row.