Interval Training Weight Loss: The Best Cardio Intervals For Fat Loss!

Interval Training Weight Loss

Interval Training Weight Loss Tips

If you’ve ever dreaded the thought of going in for another hour on the treadmill, you will want to learn the time-saving cardio weight loss technique athletes have used for years: Interval Training.

Studies show cardio intervals actually causes more fat loss and increases cardio fitness overall in less time. The benefits of interval training also carry over into other activities. That’s right: interval training helps your body burn more fat even during other low-intensity or moderate workouts throughout the week!

What is interval training? Short bursts of intensive effort mixed with longer, more moderate stretches. These can be done on an elliptical, treadmill or exercise bicycle. For example, you could alternate 2-minutes of faster bursts with 3-minutes of a more moderate speed. The key is to allow yourself to rest during the less intense periods, because you need to keep the intense periods pretty vigorous!

Cardio Intervals are great for weight loss because they actually increase the body’s ability to use stored fatty acids. It does this in a way that a constant aerobic pace does not. One study from the University of Guelph shows that after only a few weeks of including interval training – their subject’s continuous cardio workouts increased fat loss by 36 per cent as well! That means that including interval training actually increases your weight loss during other activities.

One real key to weight loss is a faster metabolism , and since interval training increases your cardio capacity, it also speeds up your metabolism. That’s because a high aerobic capacity is associated with an increase in total calories burned daily, even at rest. And that's the real solution to belly fat loss!

Guidelines and Tips:
Interval Training Weight Loss

Naturally you don’t have to spend quite as much time working out during cardio intervals as compared to a more moderate, steady workout. For example, if you are used to 45-miutes on the elliptical or treadmill, aim for a 30-minute interval workout. It might look like this:

Be sure to start at your own pace! If you don’t already know it, it may be helpful to find your target heart rate as a general guide to knowing the proper intensity. As a starting point, figure you maximum heart rate (220 – your age). Then figure the following:

Your heart rate should be near these numbers at the END of each interval, as it takes a few minutes for your heart rate to react to the change in intensity.

Mix interval training into your workout routine once or twice per week.

To keep getting weight loss results, don’t forget to increase at least one variable in your workout. This could be:

Faster speed during the intense period and/or the rest period.
If you use an elliptical or a treadmill, increase the incline during the work interval.
Shorten the moderate periods and/or lengthen the intense periods.

Mix it up. Experiment with the length of the intervals and/or rest periods. This keeps your body “guessing”, helping to avoid workout plateaus. The variety also tends to make the workouts go by faster!

Don’t forget to incorporate endurance cardio training and strength training strength training . They all have important, unique benefits.

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