Interval Training – The Best Weight Loss Exercise
Published January 4, 2012 | 
Weight Loss Exercise Principles
If you have read the article called Exercise: Essential, then
you can skip down to the next section, called How to do Interval
Training. Read on if you need a reminder of the basic principles
of exercise for weight loss.
Aerobic exercise is fat burning exercise. As you do some
activity using large muscles (legs, especially) that raises your
heart rate but still allows you to breathe normally, your body
will burn fat with the oxygen you’re breathing. However, your
body will only burn blood-sugar at first, because it’s easily
available. So, to get to the fat-burning stage, you have to
exercise for at least 20 minutes, preferably 30 minutes or more.
Walking and bicycling at a gentle pace are aerobic activities.
Anaerobic exercises are high-intensity exercises that get your
muscles working hard, and you will have trouble breathing. The
word “anaerobic” means “without air”, meaning that you will be
breathing fast, but still not getting enough oxygen to properly
fuel your muscles. This leads to muscle strengthening, but it
also means that you’re burning blood-sugar only, not fat, and
you end up with lactic acid that will make your muscles feel
like they’re burning. Weight training and sprinting are
anaerobic activities.
You can keep doing aerobic exercise longer than anaerobic
exercise, and you’ll burn about equal amounts of calories
overall doing either. Aerobic exercise burns those calories from
fat during the exercise. Anaerobic exercise only burns
blood-sugar, but burns a lot of fat later (the rest of the day)
to replace the energy. Is it possible to combine the two, so
that you can burn fat while exercising, and keep burning the
rest of the day? Yes, with Interval Training.
Exercise for weight loss works best with a proper diet: consult
the Weight Loss Diet for Men.
How to do Interval Training
The “intervals” in Interval Training are alternating periods of
high-intensity exercise with low-intensity rest periods. This
allows a person to keep exercising for at least 30 minutes to
kick in the effects of aerobic activity, but it is also intense
enough to strengthen the heart and provide the long-term fat
burning of high-intensity exercise. The idea is simple, but
ingenious, and amazingly effective.
You can do interval training using a time-measure or a
distance-measure. If you prefer to run indoors in a gym’s track,
then there is probably a clock to watch while running, so time
would be more convenient to keep track. If you prefer to train
outdoors, it may be inconvenient to look at your watch every few
seconds, so going by distance will probably be easier. If you
use time, you should run as fast as you can for one full minute,
then walk for two minutes. After that, run again for one more
minute and rest by walking for two minutes. Keep repeating this
three-minute cycle until 30 minutes have elapsed overall. If you
prefer to chart distance, you will want to run about a
half-mile, then walk for one-quarter mile, and keep alternating
that.
Benefits of Interval Training
World-class athletes already know that Interval Training is the
best way to improve almost every aspect of running performance.
The fist effect is that high-intensity leg exercise, like
running, will make your legs stronger. That means more muscle
mass, and each gram of new muscle will burn that much more fat
every minute of every day. The second effect of high-intensity
training is what people call “cardio”. That’s short for
cardio-vascular training, meaning that your heart as a muscle
will grow stronger. This will prevent many forms of heart
disease, as well as improving circulation, which has benefits
for many aspects of life.
The most important benefit of Interval Training is that it is
the single best way to improve your VO2-Max. That is the volume
(V) of oxygen (O2) that you take with your deepest breath (max).
VO2-max is the best measure of fitness and endurance. Increasing
your VO2-max with interval training will give you greater
endurance for everything you do, and the higher your VO2-max,
the less you will feel that heat or pressure on your lungs when
you exercise. Believe me, after interval training for a week,
you will know without a fancy test that your VO2-max is
improving, and soon you’ll feel the improvement with every
training session. It’s a great feeling.
Improving Intervals
Using the time method is better than distance to keep yourself
honest, because as you get faster, your half-mile will turn out
to take less and less time. So, to keep improving your
performance, and keep losing weight, you should either get a
stopwatch, or else keep making your running intervals farther
and farther (to make sure they still last a whole minute).
As your VO2-max increases, you may be tempted to make your
workouts last longer overall, or to make the high-intensity
periods last longer. You should do neither of these things. Your
goal should be to keep intervals of 1-minute of running
separated by 2-minutes of walking, and keep increasing the
intensity of each running interval. If you make every interval a
sprint for one full minute, and keep that up for 40 minutes, you
are already a superhero. Longer workouts risk breakdown of
tissues and a high burden on your kidneys and other organs. And
if you make each interval longer, you may not be pushing your
speed the most you can, which is where the benefits are.
At the other end of the scale, if you’re just starting interval
training, go easy. Too many men start off too fast and burn
themselves out within 10 minutes. That will not benefit you.
Warm up with a fast walk or a gentle jog for 10 minutes or so.
Then, try your first interval. It should be for one full minute,
but just try for a pace a little faster than a jog. Then walk
for two minutes. For your next interval, just try to maintain
that fast jog pace for another full minute. Then walk again for
two minutes. Don’t sit down or stop if you can avoid it, keep
walking to recover. On your third interval, try just a little
faster. If you can’t make it for the full minute, you have just
found out where your zone is. The key isn’t to try to sprint
right away and only be able to go for 20 seconds. You have to do
the full minute at a constant pace, as fast as you can sustain
for one whole minute. I guarantee that it will be pretty slow
your first time. But try it again the next day, and you will be
better. By the end of two weeks, you’ll be amazed how much more
fit you’ve become. I promise.
If you don’t think you’re up for Interval Training yet, read my
article on Exercise: Essential.
Exercise is an important part of your weight-loss equation. But
the most important part you can’t find in a gym, it’s the Best Diet Plan for Men</a
Related Blogs
- Related Blogs on Aerobic Exercise
- Related Blogs on Heart Rate
- Related Blogs on Weight Loss Diet
WEIGHT LOSS PILL: Little Known Weight Loss Pill That Ignites Your Weight Loss Instantly
Published December 24, 2011 | Revealed, are critical information about WEIGHT LOSS PROGRAM, WEIGHT LOSS PILL, WEIGHT LOSS DIET, WEIGHT LOSS tip, La WEIGHT LOSS, quick WEIGHT LOSS, fast WEIGHT LOSS, rapid WEIGHT LOSS, WEIGHT LOSS product, WEIGHT LOSS plan, healthy WEIGHT LOSS, easy WEIGHT LOSS, WEIGHT LOSS drug, WEIGHT LOSS DIET pill, fast WEIGHT LOSS DIET, hoodia WEIGHT LOSS, green tea WEIGHT LOSS, meridian WEIGHT LOSS, WEIGHT LOSS center, safe WEIGHT LOSS, best WEIGHT LOSS program, best WEIGHT LOSS pill, rapid WEIGHT LOSS pill, fitness WEIGHT LOSS, free WEIGHT LOSS plan, WEIGHT LOSS help, WEIGHT LOSS counseling, medical WEIGHT LOSS, WEIGHT LOSS online, WEIGHT LOSS spa, information, idea, ebook, resources, directory, WEIGHT LOSS vitamin, WEIGHT LOSS DIETARY supplement, herbalife WEIGHT LOSS, healthy DIETING, low carb DIETING, DIETING tip, DIETING and nutrition, DIETING recipe, DIET plan, online DIETING, DIETING plan, DIETING program, lose WEIGHT without DIETING, free DIETING tip.
It would give you critical information about how to LOSE WEIGHT, WEIGHT LOSS plan, DIET plan, physical exercise, liquid DIET, DIET food, DIET plan, WEIGHT LOSS ebook, website, information, nutrition, food supplement, pre-diabetic, secret to lose WEIGHT, OVERWEIGHT problem, DIET pills, medication, diabetic food, WEIGHT gain due to diabetes, WEIGHT gain problem, obesity, obese, Atkins, Jenny Craig, Richard Simmons, Dr. Phil, WEIGHT Watchers, Slim-fast, Nutrisystem DIET food program. (http://lose-weight-fast.maychic.com)
According to some recent research on WEIGHT LOSS, it is estimated that one out of every six Americans is OVERWEIGHT or obese and needs to learn how to lose WEIGHT.
There are many reasons why one can become OVERWEIGHT or obese:
Among them are: eating too much unbalanced food without adequate exercise to burn the calories, genetic problem, slow digestive system, depression, anxiety, family problems, lack of love, spiritual
problem, poverty, diabetic problem and other health issues.
About 90% of all the food Americans consume are laced with food preservatives, additives, pesticides, hormones and various carcinogenic
and diabetic causing chemicals which pile up in the body for years and later may cause various health problems.
Are you over WEIGHT?
Do you weigh more than 200Ibs?
Are you one of those OVERWEIGHT or obese people who have tried many WEIGHT LOSS PROGRAMS, DIETS, WEIGHT LOSS PILLS, WEIGHT LOSS DIETs, WEIGHT LOSS tip, La WEIGHT LOSS, quick WEIGHT LOSS, fast WEIGHT LOSS, rapid WEIGHT LOSS, WEIGHT LOSS product, WEIGHT LOSS plan, healthy WEIGHT LOSS, easy WEIGHT LOSS, WEIGHT LOSS drug, WEIGHT LOSS DIET pill, fast WEIGHT LOSS DIET, hoodia WEIGHT LOSS, green tea WEIGHT LOSS, meridian WEIGHT LOSS, WEIGHT LOSS center, safe WEIGHT LOSS, best WEIGHT LOSS program, best WEIGHT LOSS pill, rapid WEIGHT LOSS pill, fitness WEIGHT LOSS, free WEIGHT LOSS plan, WEIGHT LOSS help, WEIGHT LOSS counseling, medical WEIGHT LOSS, WEIGHT LOSS online, WEIGHT LOSS spa, information, idea, ebook, resources, directory, WEIGHT LOSS vitamin, WEIGHT LOSS DIETARY supplement, herbalife WEIGHT LOSS, healthy DIETing, low carb DIETing, DIETING tip, DIETING and nutrition, DIETING recipe, DIET plan, online DIETing, DIETing plan, DIETING program, lose WEIGHT without DIETING, free DIETING tip but still unable to lose WEIGHT?
Do you have high blood pressure?
Do you feel fatigue and frustrated?
Are you depressed and feel life has no more meaning?
Some people can eat like a lion but don’t gain any WEIGHT because they have a very active metabolic and digestive system.
But for some other people, just a bite of hamburger make them gain WEIGHT.
Sometimes through physical exercise and WEIGHT LOSS programs, WEIGHT LOSS pills, supplements and DIETs they may succeed to shed a few pounds.
But after a few months, the extra pounds are back and they go back to where they began.
Some of these OVERWEIGHT and obese people may have given up after many years of trying and failing to achieve a lasting success from many DIETs, WEIGHT LOSS programs, WEIGHT LOSS pills, WEIGHT LOSS plans, supplements, DIETing and nutrition, DIETing recipe, DIET plan, online DIETing, DIETing plan, DIETing program, WEIGHT LOSS plan, healthy WEIGHT LOSS, easy WEIGHT LOSS, WEIGHT LOSS drug, WEIGHT LOSS DIET pill, fast WEIGHT LOSS DIET, hoodia WEIGHT LOSS, green tea WEIGHT LOSS, meridian WEIGHT LOSS, WEIGHT LOSS center, safe WEIGHT LOSS, best WEIGHT LOSS program, best WEIGHT LOSS pill, rapid WEIGHT LOSS pill, fitness WEIGHT LOSS, free WEIGHT LOSS plan, WEIGHT LOSS help, WEIGHT LOSS counseling, medical WEIGHT LOSS, WEIGHT LOSS online, WEIGHT LOSS spa, information, idea, ebook, resources, directory, WEIGHT LOSS vitamin, WEIGHT LOSS DIETary supplement, herbalife WEIGHT LOSS, healthy DIETing, low carb DIETing.
If you’re OVERWEIGHT, then losing the extra WEIGHT is critical to not only your health and success in life but also survival.
Therefore you can’t give up.
There are hundreds of different kinds of WEIGHT LOSS programs, DIET programs, WEIGHT LOSS pills, WEIGHT LOSS plans, supplements, DIETing and nutrition, DIETing recipe, DIET plans, online DIETing, DIETing plans, quick WEIGHT LOSS, fast WEIGHT LOSS, rapid WEIGHT LOSS, WEIGHT LOSS product, rapid WEIGHT LOSS pill, fitness WEIGHT LOSS, free WEIGHT LOSS plan, WEIGHT LOSS help, WEIGHT LOSS counseling, medical WEIGHT LOSS, WEIGHT LOSS online, WEIGHT LOSS spa, centers and information out there:
Dr. Atkins DIET, More Low Carb DIETs, South Beach DIET, Barry Sears’ “The Zone”, Protein Power DIET Plan, The Slim Fast DIET, Body Rx, Eat Right for Your Blood Type!, Maximum WEIGHT LOSS, Dr Phil’s Ultimate WEIGHT Solution, Mediterranean DIET, Carbohydrate Addict’s DIET, Bill Phillips’ Body for Life, Sugar Busters, Suzanne Somers, WEIGHT Watchers, Perricone DIET, Grapefruit DIET, Hollywood DIET, The Mayo Clinic DIET, Jenny Craig DIET, The Scarsdale DIET, The G.I. DIET, The Negative Calorie DIET, The Low G.I. DIET Breakthrough, Richard Simmons DIET, The 3-Hour DIET, Ann Fletcher’s Thin for Life, Body for Life, Dr. Andrew Weil, Dr. Dean Ornish, Eat Right for Your Type, Living Low-Carb, The New Beverly Hills DIET, The Perricone DIET, The Personality Type DIET, The Pritikin Principle, Protein Power, Slim-Fast, Sugar Busters, Volumetrics, WebMD WEIGHT LOSS Clinic, A WebMD Subscription Service, The Zone, e-DIETs, Nutrisystem DIET food program, Low carb DIET, high carb DIET, high protein DIET, Scarsdale DIET, vegetarian DIETs, macrobiotic DIETs and many others.
WEIGHT LOSS and nutrition are multi-billion dollar growth industries.
There are thousands of mlm and network companies out there hawking assorted DIET pills, WEIGHT LOSS plans, programs, vitamins and nutraceuticals.
You may have tried some of these fat burner DIET pills such as:
Zalestrim, Phenterfein, Curvelle, Myoffeine, Slimage, Lipo Trim, Skinny Water, Cylaris,RapidSlim SX, Clenbuterol, Man Scorch, Anatril, PermaSlim, Herbathin, BioSlim, Herbal Phentermine, Ma Huang, Relacore, Stacker 2, Xenadrine EFX, Hydroxycut, BioTest’s MD6 Fatburner, Thermicore, Ephedrine/ephedra, Xenadrine RFA1, Trimspa, Ripped Fuel, Luprinol, Anorex/Leptoprin,Thermo Dynamx, Zotrin/Zotril, Lipo6, Ephedra-free Lipo 6, Biotest’s Hot Rox, Muscle Tech DIET Tech, Tetrazene KGM-90, Propolene/Excelerene, Adipren/Meripren 720, Suvaril, Patentlean, DIET Patches, Thermalean Rx, Lipovarin, Cortislim/Cortidrene, FiberThin/ZetaCap, Zantrex 3, Cenafil, Thermadrol, Trimspa X32, Estrin-D, Metabolife, Solidax, Xenadrine NRG, Advalean, MiracleBurn, AbGone, Lipoxinol, DIETrine, Trimlife Advanced, Lean System 7, Natural Fat Burners, Ripped Fuel (ephedra free), Biotest Fahrenheit Thyrotril, Thyrin, Dermalin/Cutting Gel, VPX Redline, Leptopril, Dexatrim, SlimQuick, Satise, Provactin, Estrothin, San Tight, Lipodrene SR, Slim Seduction™, Instone’s LeanFire, Alvidar, Aquadrene, eBay Fat Burners (Nueslim, Tocasil FG, NeWEIGHT, DIET Blaster, Meta Gen & MetaboQuick Zilacetin Phenazen), Awe-slim, Rev XP, NV Beauty Pill, Zotrim™, Lipozene, Lean Balance, Accelis, EverSlim, Metabothin, Thermoshred, EPH200, Hydroxycut Hardcore, SesaThin, Pedialean, BetaFuel, Xenadrine Hardcore, Formula 9, Xyience, Lipitrex, Ripped Fuel Extreme, Anatrim, Ephedra P57™, Thyromine, Wu long (Oolong) Tea,
SmartBurn, MX-LS7, Ultra 90™, Stimerex, Ephedrasil, Melt Rx, Fat Trapper, Clenbutical,SuperFats, CLA Extreme, Metabo Speed XXX, Beta-Slim™, CortiCarb 3000™, Zoeta, Nutracore Hoodia XPF, Labrada Charge, Fizogen Lean Tabs, Remedilean, Lipovox.
You may have tried WEIGHT LOSS and DIET supplements such as:
Tonalin/CLA, Designer Whey Protein, Pyruvate, Biotest’s T2, Fat Blockers Citrimax(HCA), Chromium Picolinate, Satietrol, L-Glutamine, Carb Blockers, Metabolic Thyrolean , Growth Hormone GHR-15 Supplement, Green Tea, Guarana, Vitamins/Minerals, Alpha Lipoic Acid, L-Tyrosine, Naringin, Bioperine, L-Carnitine, Cellasene, Apple Cider Vinegar, Plant Macerat, Hoodia Gordonii.
If you go to any bookstore, you’ll be overwhelmed to see many books on how to lose, DIET programs, nutrition, aerobic exercise, home gym equipment, WEIGHT LOSS programs, WEIGHT LOSS pills, WEIGHT LOSS plans, supplements, DIETing and nutrition, DIETing recipe, DIET plan, online DIETing, DIETing plan, DIETing program, WEIGHT LOSS plan, healthy WEIGHT LOSS, easy WEIGHT LOSS, WEIGHT LOSS drug, WEIGHT LOSS DIET pill, fast WEIGHT LOSS DIET, hoodia WEIGHT LOSS, green tea WEIGHT LOSS, meridian WEIGHT LOSS, WEIGHT LOSS center, safe WEIGHT LOSS, best WEIGHT LOSS program, best WEIGHT LOSS pill, rapid WEIGHT LOSS pills.
Some of these WEIGHT LOSS information, ideas and programs are helpful to some people and some are not.
Being OVERWEIGHT or obese may make you to become DIABETIC.
More than 15 million Americans are DIABETIC and another couple of millions are pre-diabetic and may not even know it.
More than 40% of the health problems Americans suffer from are rooted in DIABETES, with poor nutrition, lack of exercise and OVERWEIGHT being the
major underlying causes.
And diabetic complications can make you to lose your eyesight and become blind, to lose your teeth, to have stroke, to have heart failure and die.
DIABETES can damage your organs such as liver and kidney and even lead to the amputation of your limbs and shorten your life.
DIABETES complication can cause erectile dysfunction and even impotency!
So, being OVERWEIGHT is very dangerous because it can lead to serious health problems, discrimination by others and failure and misery in life.
For normal OVERWEIGHT problem, if you change your DIET and begin to eat more nutritious food and also exercise regularly and thereby burn more calories than you eat, you will lose WEIGHT.
But there are some people who no matter what they do, can’t LOSE WEIGHT, or SLIM DOWN.
Some of these people may be DIABETIC or pre-diabetic and may or may not know it.
If you are among these group, then cheer up because we’ve discovered a miracle natural WEIGHT LOSS SUPPLEMENT which can help you finally lose WEIGHT, without starving yourself to death or selling your soul to the devil.
It may not be your fault that you’re OVERWEIGHT, so, stop crying, wipe your tears
Your WEIGHT problem could be because of your diabetic or pre-diabetic condition.
As a diabetic, your insulin is not functioning right, so the food you eat are not being properly digested, broken down and converted to energy which the cells and organs of your body can absorb for your well being.
So, these undigested sugar and carbohydrates may begin to pile up in your body as fats and extra pounds.
Even exercise may not help you to lose WEIGHT because the insulin is required to work properly to break down these accumulated fats and convert them to energy.
Insulin is an enzyme or chemical produced by your body and used to break food, fats and carbohydrates down which are then converted to energy so that the cells and the organs of your body can absorb and use them.
So if your insulin is malfunctioning, even a change of DIET and exercise may not help you to lose WEIGHT.
You may have an imbalance because you may have become insulin resistant.
That is the bad news.
The good news is that there is a company who has created a secret NATURAL MIRACLE supplement which solves this problem by correcting this enzyme (INSULIN) imbalance, which turbo charges your metabolic and digestive
system so that with proper DIET and exercises you may finally start losing WEIGHT and not only that but also keep it off permanently.
Do you know a family member, friend, or colleague who is OVERWEIGHT (weighs more than 200Ibs) or OBESE?
Help them and save their lives by forwarding this article (the website address in the author’s resource box) to them!
May these insights about losing WEIGHT to live a healthy and happy long life
help you: WEIGHT LOSS PROGRAM, WEIGHT LOSS PILL, WEIGHT LOSS DIET, WEIGHT LOSS tip, La WEIGHT LOSS, quick WEIGHT LOSS, fast WEIGHT LOSS, rapid WEIGHT LOSS, WEIGHT LOSS product, WEIGHT LOSS plan, healthy WEIGHT LOSS, easy WEIGHT LOSS, WEIGHT LOSS drug, WEIGHT LOSS DIET pill, fast WEIGHT LOSS DIET, hoodia WEIGHT LOSS, green tea WEIGHT LOSS, meridian WEIGHT LOSS, WEIGHT LOSS center, safe WEIGHT LOSS, best WEIGHT LOSS program, best WEIGHT LOSS pill, rapid WEIGHT LOSS pill, fitness WEIGHT LOSS, free WEIGHT LOSS plan, WEIGHT LOSS help, WEIGHT LOSS counseling, medical WEIGHT LOSS, WEIGHT LOSS online, WEIGHT LOSS spa, information, idea, ebook, resources, directory, WEIGHT LOSS vitamin, WEIGHT LOSS DIETARY supplement, herbalife WEIGHT LOSS, healthy DIETING, low carb DIETing, DIETING tip, DIETING and nutrition, DIETING recipe, DIET plan, online DIETING, DIETING plan, DIETING program, lose WEIGHT without DIETING, free DIETING tip, how to lose WEIGHT, WEIGHT LOSS plan, DIET plan, physical exercise, liquid DIET, DIET food, DIET plan, WEIGHT LOSS e-book, website, information, nutrition, food supplement, pre-diabetic, secret to lose WEIGHT, OVERWEIGHT problem, DIET pills, medication, DIABETIC food, WEIGHT gain due to diabetes, WEIGHT gain problem, obesity, obese, Atkins, Jenny Craig, Richard Simmons, Dr. Phil, WEIGHT Watchers, Slim-fast, Nutrisystem DIET food program
Disclaimer:
The author is not a medical doctor and this article is based on his research and is presented as “information only”.
The author does not and has no intention to give any professional medical advise or provide any professional medical service or diagnose or treat or prescribe a medication for any illness, medical or health problem you may have and you are not obligated to use any information contained in this article.
Copyright Info:
This article is copyrighted and you may send it to your friends and colleagues as long as you retain the author’s resources box.
Thank you.
Copyright by Maychic.com
Related Blogs
- Related Blogs on Diet Weight Loss
- Related Blogs on Weight Loss Diet
- Related Blogs on Weight Loss Diet Pill
The Apple Cider Vinegar Weight Loss Diet Myth Or Fact
Published February 5, 2010 | Apple cider vinegar is made by fermenting the juice of an apple and adding yeast and sugar. What people call the apple cider vinegar weight loss diet is simply the act of taking 1-3 teaspoons before each meal in the hope of losing weight. There is very little evidence, if any, that proves that the apple cider vinegar weight loss diet is effective for dropping the pounds.The apple cider vinegar weight loss diet got its claim to fame in the 1950s when a country doctor wrote a book entitled, Folk Medicine. His claim was that if you drink the tonic regularly it would cause fat to be burned and not stored. Some claim that the pectin in the vinegar will stick to your cholesterol and remove it from your body and that this is why the apple cider vinegar weight loss diet is effective for weight loss.Right now, however, despite what the apple cider vinegar weight loss diets claims about its ability to aid weight loss, I cannot recommend an apple cider vinegar weight loss diet simply because I have not seen any research that supports the many claims that the apple cider vinegar weight loss diet is known for. I recommend you avoid the apple cider vinegar weight loss diet. If you want to improve your weight loss results, consider using extra virgin olive oil, drizzled on your salads and vegetables, as well as fish oil supplements, which are high in Omega 3, known for its remarkable health benefits. Other proven supplements include green tea, which is high in anti-oxidants.
As I always say, the key to losing the pounds is being more active and eating regular small healthy meals. Just a 30 minute daily walk will do more for you than any food supplement or wonder drug could. I feel that you should avoid the apple cider vinegar weight loss diet as it is yet another fad diet and there is next to no proof of its effectiveness.