By Dr Alison Kamffer
If you’re exercising for weight loss, remember that using high-intensity interval training, with breaks in between, will maximize fat burning.
In interval training you raise your heart rate up to your target for 20 to 30 seconds, and then you recover for 90 seconds.
Your target heart rate is reached when you are going as fast as you can exercise for those 30 seconds. (You can measure your heart rate by counting the number of beats on the pulse point on your wrist or neck for ten seconds, then multiply by 6).
You would repeat this cycle for a total of 2-8 repetitions. The cycles are preceded by a three minute warm up and followed by a two minute cool down so the total time investment is about 20 minutes.
The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking; if you are not in good shape and just starting your exercise program, you may want to start with just two or three repetitions, and work your way up to eight. You may choose to start with walking, but when you do your 30 second bursts, your legs should be moving as fast as possible without running , and your arms should be pumping hard and fast! You know you're doing it right when you're exerting yourself to the point of typically gasping for breath after a short burst of activity.
These exercises should be performed no more than three times per week, and only take a total of 20 minutes each session. Once you reach your fitness, health, and weight goals you can cut down to once or twice per week as that is all you really need, but most out-of-shape individuals will benefit from three times a week. If you do more it is actually counterproductive as there is not enough recovery time. Once you become fit and are able to regularly reach your calculated maximum heart rate, ( 220 beats / min minus your age), then it really is only necessary to do it once a week as long as you are pushing to your absolute maximum.
On the days that you don’t interval train, you'll want to incorporate other types of exercise to round out your regimen. Try walking every 3rd day, and doing strength and stretches on the other days. A truly comprehensive exercise plan would include strength training, core exercises, flexibility and stretching, for example yoga or Pilates.
Don’t put it off, 20 minutes 3 times a week is an just hour a week!
Thanks to Dr mercola.com
Article by SureSlim's Dr Ali.