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When you compare the physique of a sprinter and a marathon runner, you may be surprised to learn that the sprinter is the one with less body fat! This is due to the fact that the higher the level of intensity (measured as a percentage of Maximum Heart Rate, not intensity of effort), the greater the amount of calories burned. More importantly, training this way actually ensures that caloric expenditure is actually increased in the next 24 – 48 hours after training.

Interval Training Tips For Fat Loss

  • Interval Training. Interval Training is the use of alternating bouts of high-intensity exercise with low to moderate-intensity exercise. Interval training has been shown to be more effective for fat loss whilst improving both aerobic and anaerobic fitness.

  • Is Interval Training For Everyone?. Remember to get your doctor’s approval before commencing an intense exercise programme.

  • What Should I do Before Getting Started With High Intensity Interval Training? As always, please check with your physician before embarking on any intense exercise program.

  • Examples of Effective High Intensity Cardio Programmes. To incorporate High Intensity training into your weights programme, you could complete 2-3 sessions a week on alternating days. Vary your High Intensity training so that you initially complete 4-6 sets of high intensity 40 second intervals, combined with 2:45-4 minute low intensity intervals. If you have not exercised before, or for a long time, you may wish to initially work up to 60% or your Target Heart Rate for the first 3 weeks for 45 minutes at a time, then complete 20 minutes of 80% of your THR. Once you have achieved this, you can work up to the more challenging levels above.

  • What is Your Target Heart Rate? The easiest method for calculating target heart rate (THR): 220 minus your age = maximum heart rate (MHR).

  • When Can I Start HIT for Cardio? Ensure that you see your GP before undertaking any High Intensity training. Once you have this clearance, ease into this particular method of training as it can be challenging especially to untrained individuals. If in doubt, see the advice of a certified fitness professional.

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