Interval cardio is 4-6 challenges that are 60-90 second bursts of exercise with rest periods in between.
Low Intensity Long Durational Cardio: (aerobic - needing oxygen to supply energy) (heart rate is between 50-65 % of your maximum) aka jogging for 60-90 minutes. Interval Cardio: (anaerobic, not needing oxygen to supply energy) (heart rate is between 90-100% of your maximum) - Four to six challenges that are 60-90 second bursts of exercise with rest periods in between. When you do this type of cardio work, your body gets the majority of energy it needs from glucose (blood sugar) and from glycogen stored in the muscles & liver, and from ATP and creatine.
Glucose (Glc), a monosaccharide (or simple sugar), is an important carbohydrate in biology. Glycogen is a polysaccharide of glucose (Glc) which functions as the secondary short term energy storage in animal cells.
The common myth that jogging is better for fat loss, fitness, & health is a strong one that is wrong.
Incorporating more interval cardio into my routine has not only allowed me to get leaner keeping all my hard earned muscle, but it also allows me more time for my family and friends. You see the instant that you are done with low intensity jogging, your body is done burning calories.
Another big advantage that you get with interval cardio that most do not know about is that it changes the way your body stores your calories in the future: and in a very good way. But when you do intense intervals, your body says, "It's a good thing I had that glycogen in the muscles for that interval cardio".
Consistent pounding of the body from traditional forms of cardio lead to severe injuries in your back, knees, ankles & everywhere in between.
Most marathoners go into a starvation mode; the body becomes catabolic, and burns muscle for fuel. One main point that needs to be made in the very beginning is that there is a big difference between "losing weight" and "losing fat" while maintaining lean muscle (or even gaining muscle).
You see, the point I am trying to make with the "cutting off the arm" thing, is that when you focus on losing "scale weight" with today's "I want it yesterday" attitude you focus on the wrong thing.
When you focus on losing as much scale weight as possible in the shortest amount of time, you almost always lose things you need to be strong healthy, & energetic.
But in my 7 years of being a full time fitness professional, I have never met a person who was running marathons because of the love for it. What would happen to your biceps muscle if you curled a 5 pound weight, 1,000 repetitions, for 5 sets every day? The reason why a sprinter has a big barrel chest is because his lungs are very big, because he sprints (short burst of interval cardio).
Darin Steen is a Trainer & WNBF professional bodybuilder and will be sharing his wealth of knowledge to help as many people as possible get fit. Our Abs are one of the most difficult areas to lose weight from or to tone up, as many of us know – much to our dismay!
This is frankly THE most effective yet under-rated exercise to tone your core (at least in India). There are several easier variations of a Plank, especially for beginners, who can start with resting on their knees instead of their toes but I would advise you to start off with resting on the toes only. There are many versions for this exercise and you can incorporate them as you get stronger, like lifting your hips off the ground when your legs go up, holding a small exercise ball between your ankles, etc. So hopefully now you have everything you need to start your attack on that stubborn belly fat and build a stronger core. I used to be depressed – stuffing my face with food, crying over my weight and then eating some more. I wasn’t inspired, bullied or criticized into losing weight – I simply wanted a change and I did it, mostly on my own. Apparently there is a debate between cardio fans and weight training fans about which is a better tool for fat loss.
Well, there may not be a debate as such, rather there are a lot of people, lifting weights to burn fat and an even larger amount of people, using cardio.
There are many types of exercises you can perform that constitute cardiovascular exercise (including weight training), but for the sake of this article lets ignore this. This is due to High intensity cardio, burning more calories during the exercise and afterwards. So the benefits of High intensity exercises are that they are easy to do, can be performed in some capacity by anyone (for example; walking slightly faster for a short period of time is high intensity for someone in their 80s). Okay you’ve heard my opinion on cardio and I think you can already  guess which form of exercise I believe is superior but let me tell you anyway. Better than bodyweight workouts, better than High intensity Interval training, better than Bikram Yoga, or Pilates, or cleanses, or juice diets. Weight training is superior to cardio for fat loss, as it burns as many if not more calories during a workout, produces a higher EPOC level afterwards, and works the whole body, rather than just the legs. Weight training is also efficient, you can exercise at a very high intensity with weight training and be finished within 45 minutes having burnt the exact same amount of calories as someone running on a treadmill for 2 hours. People who weight train for too long a period tend to get way too sexy and then have to spend their days fighting off admirers when they could be in the gym working out! Weight training is without a doubt the superior fat loss tool, and in a cardio vs weights battle it would lie whimpering in the corner after 20 seconds of the first round.
I design sessions that are efficient and effective, I feel that 20 minutes spent doing the right exercises is way more productive than 60 minutes spent doing the wrong ones. Just ask Catherine Gordon, Hal Empson, and Emily Johnson, three fat loss transformation contest winners. Slow cardio might work okay for beginners who haven't done anything but sit on a couch for the last 20 years. Instead, you need to focus on shorter fat burning workouts that include both interval training and resistance training, and you need to find the right fat loss diet for your personality.
WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.


MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life. When you do this type of cardio work, your body gets the majority of energy it needs from fat.
It is made primarily by the liver and the muscles, but can also be made by the brain and stomach. But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the workout.
When you do low intensity jogging type cardio, your body says, "It's a good thing I had that fat there to supply energy for that work out".
So when it breaks down your future meals, it stores more of the carbs as glycogen in the muscles and the liver in preparation for the future "Interval Cardio" sessions. The more muscle and the bigger your glycogen gas tanks are, the more calories you will burn while you are just sitting or sleeping. A ground breaking study of long-distance runners showed that after a workout, the condition of the blood levels got worse.
No one has perfect symmetry with their bones, tendons, ligaments, flexibility, range of motion, strength, etc. Best case scenario is a cardio hound that starts out like a pear shape, ends up a smaller pair shape. I am sure it is because we have lost the art of delayed gratification, and working hard and being patient.
Things like muscle, anabolic hormones like growth hormone, testosterone, water in the muscle, glucose & glycogen (the fuel your body uses to function) and the list goes on and on. Your starvation hormone "leptin" starts to plummet, sending a message to your body that is not good. They were running them with the hopes of losing fat off their waistline & to improve their health. But even in those instances, I believe power-walking is better because it puts more of the stress in the muscles than in the joints, ligaments, & tendons. Your heart grows more stroke volume (how much blood it pumps out each stroke) by training it with interval cardio. Albeit, designed slightly different with more red (slow twitch fibers) for obvious reasons. Look at a marathon runner, his chest is small and concave because his lungs are much smaller. For Pete's sake, the very first marathon runner, Pheidippides (a messenger) fell dead running from Marathon to Athens in 490 B.C. While it takes some practice to get the posture right, once you do, it is positively the best exercise to say goodbye to those charming little love handles. Start by sitting on the floor & placing your feet in front of you with your knees bent (as in the image for beginners).
Lean back slightly so that there is a 45 degree angle between your upper body and your legs and then start twisting from side to side, trying to touch the floor on the opposite side with your hand.
To make this exercise even more challenging (advanced), lift your feet off the ground, taking care to keep your back at the same angle and then start twisting.
And while these may look easy to some of you, they really work the abdomen, which means that even after about a year of training, I cannot manage more than 20 on each side at one go. And I cannot stress enough that the pressure is meant to be on your core and back, and Not on your neck. Now breathing in, slowly lower your legs in a controlled motion, to just about an inch off the floor.
Begin by lying on your back, with your legs at a 90 degree angle and the knees bent, with your feet parallel to the floor. This is a wonderful exercise for the back and abs which will give you fast and desired levels and is also fairly easy to do. From a chubby child to a skinny teen (thanks to an unexpected height spurt) to being an overweight adult and then to full-on-fatness once Motherhood hit. I used to hate exercising – citing my bad knee as an excuse, blaming genes for the weight gain and then moping as to why that 1 kg I lost came back as 2. If you are not eating correctly then you are wasting all the good work you have done in the gym. Running, skipping, swimming, cycling, that machine where you cycle with your arms (the reverse bicycle?), rowing, I could go on and on.
Again, without going too into detail, you burn most of your calories after a workout due to something called Excess Post-exercise Oxygen Consumption (EPOC). High intensity cardio is simple to do, you don’t need to plan anything in advance, just jump on a treadmill, running track, bicycle etc and perform intervals (2 minutes normal speed, 30 seconds sprinting, return to normal speed, repeat).
It will also help build muscle, which is the number one way too burn extra calories during the day. You can perform 30-40 different exercises in a week, targeting different parts of the body compared to the 5-6 different cardio exercises most people cycle between. There is admittedly as much chance of people staying within their comfort zones with weight training as there is with cardio. But, if you weren’t pitting them against each other and instead looking for the best fat loss workout there is, I would say use both! I've been in the industry as a PT since 2010 but have only recently got into online coaching. I believe ACE recommended doing cardio instead of resistance training for weight loss, obviously for a good reason. They all lose more fat when they stopped doing cardio workouts and switched to short, burst exercise sessions. But if you want to truly burn belly and get rid of inches from your stomach, waist, and hips, then you need a better weight loss workout. Research shows that interval training helps men and women lose fat faster than long, slow cardio.


I am now spending less time in the gym than before and getting my best results ever," reported Emily Johnson, who lost 15.5 pounds of fat in just 12 weeks.
Research shows that men and women can do an hour of cardio six days per week for an entire year, and they'll still only lose 5 pounds. Glucose is one of the main products of photosynthesis and starts cellular respiration in both prokaryotes and eukaryotes.
So the total amount of calories burned from intense intervals far exceeds that of jogging type cardio. So it makes sure that it has plenty of fat there in preparation for the next "slow go cardio" session. They also found that prolonged running disrupted the balance of blood thinners and thickeners, elevating other factors including clotting levels - both signs of heart problems. When you repetitiously do the same thing (jogging stride) over and over again, the pounding of the pavement puts stress in bad places. I could go on and on about how difficult it is going to be for anyone and everyone to "push through" by focusing on quick fix mentality of "losing weight" versus "losing fat". In most instances power walking elevates the heart rate higher than jogging; since one uses more muscles with a power walk stride than a jogging stride.
Al Sears from Florida is a good source of information on this topic for you analytical types (highly intelligent folks who have to figure everything out).
He is one of the frontiers in realizing & studying the benefits of interval cardio systems. And as for how long you should hold the Plank position, well, the current world record (according to the Guinness Book of World Records) is 3 hours 7 minutes and 15 seconds, set in Newport, Kentucky on 20 April 2013 by George Hood. The advanced version of the exercise (keeping your legs in the air) will also engage the Lower Abs as they tighten to help you keep your balance.
If you have back problems, fold a towel and put it under the curve of your back, just above your hips.
Keeping your toes pointed is very important since that will make sure your body is straight and your form absolutely correct.
He had seen me try and fail much too often to try and offer me advice, for his own good) So here I am now – weight 68 Kgs on a 5ft 3 inch frame.
Considering both sides have devoted a lot of time to their respective exercises, it is important to decide once and for all who is wasting their time and who is on the fast track to looking lean and healthy.
A general rule of thumb is if the servers at McDonalds know you by name, your diet needs sorting out.
High intensity exercise, such as sprinting is known as an Anabolic exercise, because it does not use oxygen as an energy source – it uses glucose, and is responsible for lactic acid formation. Low intensity cardio is not very efficient for fat loss, as it takes lots of time and produces poor results.
People with more muscle have a higher metabolism as muscle tissue requires more calories to function than any other tissue.
Injury prevalence whilst nowhere near as high as the public supposes can be higher than running, but this is due to bad technique, or using too heavy a weight rather than weight training itself. In this case you can have your cake and eat it too (cake in this metaphor = exercise, DO NOT eat cake!) spend 40-50 minutes weight training and then finish off with 5-10 minutes of high intensity cardio. There’s a lot of factors to consider though like how much effort and intensity a person is able to put into cardio vs weight training. All they think about is giving you a fat burning cardio workout, when that's the "backwards" way of getting a better body. Tear down muscles by weight lifting, and in the 1-2 days after, the body repairs the tiny micro tears back so they are a little bigger & stronger. Look at the difference between the physiques of an elite marathon runner and a elite sprinter. For aging gracefully and living strong and long, the last thing we want is a smaller heart and lungs.
But for me, common sense tells me that there is a massive difference between the physique of a marathon runner and a sprinter. Low intensity exercise such as jogging or walking is known as aerobic exercise, because it primarily uses oxygen as a fuel source. Most forms of cardio only focus on the lower body, which leads to strength imbalances and again is not as efficient as full body workouts for fat loss. So, someone with 5kgs more muscle than someone of the same weight (who has 5kgs more fat) would burn more calories during the day, even if they performed the exact same activities!
Weight training requires planning and it works best when the trainee is taking notes about what weights they are using etc … A lot of people are wasting their time by not following a plan and using the same workout routine over and over. Perform 10 sprints or row 500m in as fast a time as possible, have a cool down afterwards and bask in the glory of your friends and family when 6 months later your body is transformed. HITT will certainly burn more calories than any standard session of jogging, and likely more than a weight training session of the same duration. In fact, holding on to your lung volume as you age is one of the most important things that you can do to age gracefully.
The strength should come from the tightening of the core (think of it as the area behind your navel). And if the exercise feels too easy, then you’re doing it too fast, so try to lower your legs more slowly. An exercise that produces a higher EPOC is a better fat loss exercise, and cardio workouts that have a higher intensity produce a lot more EPOC than lower intensity.
Especially if you factor in rest periods, if light weights were used, and the type of exercises used for weight training. Just simple, real food, combined with short, burst exercise to help you get more fat burning results in less time - without long, slow, boring cardio exercise.



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Comments »

  1. Author: FRIEND_DRONQO, 13.06.2014 at 18:31:35

    Benefit of releasing endorphins into the loss.
  2. Author: bomba_qiz, 13.06.2014 at 18:44:57

    Also known as the master cleanse.