Interval Training to Lose More Weight

The 2011 ACSM guidelines for physical activity to prevent weight gain and improve cardiovascular health is 30 minutes of moderate intensity activity 5x/week or 20 minutes vigorous intensity activity for 3x/week. (1) For weight loss, the amount of time needed is even longer.  For weight loss or to prevent weight regain the recommendation is anywhere from 150-250 minutes/week.  If you are like most people, finding 30 minutes, let alone 50 minutes most days of the week can be very difficult.  There is simply no time.  Adding quicker paced interval segments to your routine has been shown to burn the same amount of calories if not more in less time.  Studies have shown that after completing a workout consisting of interval training you are still burning calories up to 24 hours later. 
interval training to lose more weightInterval workouts involve different speed intervals which helps speed up your metabolism.  Some trainers recommend a 1:1 ratio for your cardiovascular activity of your choice like walking, running, jogging, biking , so for example after warming up, do 3 minutes of increased speed and then 3 minutes of slower speed to recover, or some may do 4 minutes increased speed and then 4 minutes slower speed to recover, etc.  Usually the amount of time is found in 3 minute, 4 minute or 5 minute ratios.  There is also another method called “Spring Interval Training” that incorporates quick sprints into your work out.  You can do interval training with any type of cardiovascular activity; it would be a great addition to your nightly walks. After warming up for a couple of minutes, look for something in the distance that you can walk quickly to (about 30 seconds) once you get to that telephone pole or lamp post, slow it back down to your normal walking speed for about 4-5 minutes. This would be repeated throughout the workout, ideally 3-5 times.  If you are a gym goer, interval training can be done on any cardio machine also. 
Incorporating intervals into your workouts is a great way to spice up your daily routine. It has been shown to improve endurance, improve blood pressure, improve insulin sensitivity, reduce cholesterol and help with weight loss. To determine how any workout affects your glucose levels, check your glucose level right before the activity and right after. This will show you how beneficial exercise can be in improving your glucose levels.  Remember adding intervals to your workouts is for individuals that already have an established workout routine, and should not be initiated as your first ever work out. If you have physical limitations, or health conditions please speak to your doctor before starting any workout routine. 
Brand New Carb Cycling Product Based On A Proprietary Macro-patterning Nutrition Hook Designed For Rapid Fat Loss. 3 High Converting Upsells Proven And Tested By Super Affiliates Along With Very Low Refunds.
10 Minute Workouts That Anyone Can Fit Into Their Busy Schedule To Burn Fat And Build Lean Muscle. Includes 12-week Program (108 10-minute Workouts), 4-week Beginner Program, Exercise Guide, Nutrition Guide And 3-minute Meltdowns.
Cash In On This Fun Dance Program. Help Women Learn How To Dance With Their Hips To Feel Sexy & Beautiful, Burn Fat, & Have The Most Fun Dancing!

Ultimate Gymless Workout

Improve Fitness, Burn Off Unwanted Fat And Build Lean Muscle With Only Bodyweight Calisthenics. Plus, Take Your Gymless Training To The Next Level With Extreme Workouts. Affiliate Go To Http://

Soup Diet Recipes | Fat Burning Soup Recipes

Formerly Obese Mother Reveals Her Diet Secret...homemade Fat Burning Soups! 100+ Fat Burning Soup Recipes That Boost Metabolism And Burns Fat. Converting On 1 Out Of 50 Hops!

Burn The Fat Body Transformation System By Tom Venuto

New From The Author Of The Best Selling Book, Burn The Fat, Feed The Muscle: The All-new Burn The Fat Body Transformation System - With 7-day Burn The Fat Quick Start Program And " Inner Circle" Support Community. 

Family Friendly Fat Burning Meals

Quick, Healthy, Family Friendly Meals And Recipes That Accelerate Fat Loss, Are Wholesome And Nutritious, And That Your Entire Family Will Love.

Waist Away Presents: The Fat Burning Fast Pass

ebookOffering A Staggering 75% For Initial Product And The Following Upsales! Check Out The Affiliates Page With Email Swipes And Banners! Make Sure You Also Sign Up For Updates, More Upsales And Products!

The Truth About Fat Burning Foods 

Health Food

Brand New Hot Product With Killer High-converting Lander! The Bible Of Fat Burning Food Choices And Healthy Eating. Unsurpassed Quality And Very Low Refunds. By Nick Pineault And Shaun Hadsall

Bodyweight Burn - Fat Loss

Equipment Free Workouts And Synchronized Diet - Lose 21 Pounds In Only 21 Minutes Per Day. Affiliates,


Post a Comment

butterflies 2 FSL machine embroidery design Moroccan Tiles Viking machine embroidery Monograms designs machine embroidery Holiday Cheer Viking machine embroidery 83 design of the nicest designs diverse a selection 83 designs 8 Santa Claus Machine Embroidery Design Christmas Lace Flowers machine embroidery 42 designs Snowman FSL Holiday machine embroidery Christmas Lace machine embroidery 22 designs Snowman Hat FSL Holiday machine embroidery design butterflies 1 FSL machine embroidery design