Not Just That Plain Old Cardio Workout!
What do most women say when you ask them how they plan to use exercise as a part of their weight loss program to help them achieve their weight loss goals? They respond that they are going to do cardiovascular or aerobic exercise. These women have obviously not spoken with, Usually this response means they are going to walk briskly for 30 minutes on the treadmill, or use some other cardiovascular machine at the gym (or at home) for some period of time at a relatively steady pace that is slightly difficult for them to handle. For maximum weight loss results from cardiovascular exercise this is the wrong answer! Your in-home personal trainer can help you find and understand the right answer – cardiovascular interval training! Interval training is the right answer, as your personal trainer will explain. Interval training incorporates high energy bursts into your fitness training with lower intensity recovery periods. For example, let’s go back to that run on the treadmill. If it is moderately difficult for you to jog at a 5.2 mph speed on the treadmill – meaning you can carry on a conversation, but uncomfortably so, you need to push yourself harder when you max out at your high intensity bursts. Try running (not jogging) at a 6.0 mph speed for 30 seconds, and then lower your speed to a 5.0 – which should be an easy, light jog. You should be able to hold a conversation at this speed. When you are running at your maxed out speed for 30 seconds – all that you should be able to focus on is your breathing and your running. No conversations allowed! This is cardiovascular interval training. This is the key to weight loss through cardio exercise. Your in-home personal trainer will also explain that by incorporating intervals in your cardiovascular routine – these high bursts, and recovery periods, you are causing your body to utilize both your aerobic (oxygen using) and anaerobic (non-oxygen using) systems together. By doing this you are getting the calorie burning benefits of the aerobic workout, but you are also getting the muscle building benefits of the anaerobic workout. Muscle is what burns fat, so you are burning calories at the same time as you are building up the materials to burn fat. It is muscle that burns fat when your body is not in motion. This is a key point that many people to no recognize. Aerobic exercise burns calories while you are exercising, and makes your body more efficient in its ability to burn calories, but muscle aids in weight loss and fat loss even after you have stopped exercising. By utilizing interval training, you are then able to reduce your exercise time – interval training is more effective and is working 2 systems at once, so less time exercising is required. Also, high intensity interval training is way more effective in burning up your body’s glycogen sources – where your body gets its energy. Your in-home personal trainer will tell you that the higher the intensity of your workout, the more these energy sources are exhausted. The body cannot function without energy, so it starts to convert carbohydrates that are available in the body into glycogen, and in the interim is utilizing fat supplies in the body for energy. So through high intensity interval training you are burning carbs and fats at a rate that you would not achieve with low intensity aerobic exercise. Low intensity aerobic exercise would not cause for this bottoming out of your body’s energy systems. Another great benefit of interval training, which your in-home personal trainer is sure to point out, is that the intervals take the monotony and redundancy out of your aerobic workout. Who like to run at a steady speed on the treadmill? Not most people. Most people will tell you it’s boring, so they lose interest, and eventually stop their aerobic exercise. Interval training will break your cardio workout of boredom. Talk to Emily Gojko, a certified in-home personal trainer today to plan a great cardiovascular interval workout that you can incorporate with your weight training regimen. ***Remember not to start any exercise routine without medical clearance. About Author Emily Gojko is a nationally certified personal trainer. She provides in home personal training services to women in Southern and Central NJ. Her focus is on functional training to build strength, stability, flexibility, and endurance. She comes to you with all the equipment and tons of motivation... what more do your need? Disclaimer: Article submitters are solely responsible for the content of their articles. ArtiLib can't be held liable for the contents of the articles. Report Abuse |
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