Interval Training Program Guide
High intensity interval training, known as HIIT for short, is the technique of alternating 30 to 120 second periods of very high intensity aerobics (sprints, also known as the work interval ) with 30 to 120 second periods of low to moderate intensity (the recovery interval). During the work interval, you actually push yourself outside of your target heart zone (above 85 ) to the point where you begin to lose your breath. You then reduce the intensity enough during the recovery interval so you reclaim the oxygen debt just in time to do another work interval. Studies on the effects of HIIT have demonstrated a much higher EPOC for interval training than steady state training, which can add substantially to the day's calorie expenditure. In one study, scientists from the University of Alabama compared the effects
Okay, so you're doing daily cardio for 45 -60 minutes at the top of your target heart zone. NOW WHAT First, go back and look at your diet again. When you're doing daily cardio for a long duration and not getting results, 99 of the time it's a nutrition problem. However, if your nutrition is firmly in place, don't worry, there are STILL MORE exercise options available One of them is high intensity interval training. Interval training is the practice of pushing yourself for short bursts, then resting for a short period. The length of the intervals is usually one minute and can range from thirty seconds and two minutes (although there are no hard and fast rules when interval training is being done for fat loss). Interval training allows you to push past your normal heart zone (into the 85-100 zone) for a short period, thereby burning an enormous amount of calories, relatively speaking. Then you reduce your intensity just long enough to catch your breath, and repeat for the duration of...
Once you have completed Modules 1,2, and 3, you will be able to switch to my maintenance program, which simply involves 150 minutes of moderate-intensity exercise at an IIT level of 7 to 8 for men and 6 to 7 for women. All that is required for this part of the program is that you perform two circuit resistive training sessions coupled with two sessions of steady-state cardio, and two interval training sessions coupled with two sessions of the core exercise routine. You may designate the number of minutes you spend doing these exercises in any way you see fit as long as your total time spent exercising comes out to 150 minutes.
Research evidence suggests that exercise reduces the impact of fatigue. The benefits of exercise for patients with cancer were initially identified by Winningham (1983). She investigated the effects of the Winningham Aerobic Interval Training (WAIT) protocol on the quality of life of a group of patients with cancer. Her exploratory study investigated the functional capacity, feelings of control, and emotional response of six patients with breast cancer and receiving chemotherapy that followed a bicycle ergonometry programme based on the tenets of the WAIT protocol. She compared these data with those recorded by six healthy women that exercised and four patients with breast cancer not participating in the cycling programme. This study found that the patients following the WAIT protocol experienced enhanced quality of life, with increased exercise tolerance and functional capacity, and greater feelings of control. Following these preliminary findings, Winningham devised and evaluated...
As soon as Carrie began to follow a nutritionally balanced, low-glycemic food plan and my program of resistive exercise and interval training, she began to lose fat dramatically. After four weeks on my Fat-Burning Metabolic Fitness Plan, her scale weight was 149 pounds, her body fat was 27.8, her total cholesterol had dropped to 174, her LDL was 114, her HDL was 48, her triglycerides were 60, and her glucose was 103. After twelve weeks on my program, she saw even more dramatic changes. Her weight dropped to 136 pounds and her body fat to 20.5 percent. This represents a loss of 22 scale pounds but actually works out to a loss of 26.7 pounds of fat and a gain of 5.8 pounds of lean muscle. So in just twelve weeks Carrie exceeded her original goal.
On days 2, 4, and 6 you will also be doing 30 minutes of interval training. In Module 1, these exercises will be performed at a 1 2 ratio of work to active rest. In this case, your active rest will be comprised of a 10-minute warm-up, followed by 10 minutes of interval training, followed by a 10-minute cool-down. Men should do the higher-intensity portion of their interval training at an IIT level of 6 to 9, women on a level of 6 to 8. Notice that I am asking you to push yourself relatively hard during this part of the interval training. some at 7, and some at 8. I know this is a lot to concentrate on when you are trying to count off 20-second intervals of active work and 40-second intervals of active rest. But as you get more comfortable with interval training, you will be able to add this varying intensity element to your workout with ease. For both men and women the active-rest phase of each minute of interval training should be performed at a level of 3 to 4 on...
Stationary cycling on an upright bike is an excellent mode of aerobic training for just about anyone. Because it's a no-impact activity, the potential for injury is low. Cycling doesn't require any special skills or coordination. Most stationary bikes offer several pre-programmed courses allowing you to remain on an even keel, ride uphill, or do interval training. You can increase the intensity by pedaling faster or by increasing the pedal resistance. Most bikes, such as the Lifecycle, offer a dozen levels of difficulty and they even have built-in heart rate monitors.
I suggest making photocopies of these charts to help you keep track of your workout each day. For the circuit do either the gym routine or the home routine. Remember, during any single week you will be doing the circuit and steady-state cardio on days 1,3, and 5 and the core exercises and interval training on days 2,4, and 6. Make sure that you warm up for 5 or 10 minutes before doing the circuit and core exercises for 5 to 10 minutes, either by doing light calisthenics, stretches, or 5 minutes on the treadmill.
Most people exercise with specific goals in mind losing fat and inches, improving cardiovascular health, gaining more energy and peace of mind. But if you don't really know how to exercise effectively, you may never reach your goals. My Fat-Burning Metabolic Fitness Exercise Plan, a carefully structured combination of resistive training, cardio, a core body workout, and interval training, is designed to give you the best of all possible exercise worlds and it only requires 300 minutes spread over six days a week, and even less as you progress beyond the basic four-week fat-loss program. No matter how out of shape and overweight you are, no matter how sluggish your metabolism, this program will transform your body into a fat-burning machine in as little as twenty-eight days.
Besides being a powerful antioxidant, coenzyme Q10 improves metabolic efficiency and endurance when taken before an exercise session, helps to decrease insulin resistance, and doubles your body's ability to eliminate metabolic toxins. I recommend 50 mg for women and 100 mg for men, which should be taken before cardiovascular exercise or interval training. Taking this supplement with a snack containing fat (like a small handful of nuts or a tablespoon of peanut butter) will help your body to absorb it. 500 mg acetyl-L-carnitine and men 1,000 mg, along with their coenzyme Q10, I see a steady increase in metabolic efficiency and exercise endurance, as well as an increase in fat loss. Take this supplement before aerobic exercise or interval training.
In recent years a significant number of studies have shown that specific types of exercises done at specific levels of intensity significantly increase the amount of HGH in the body. A recent report in the Exercise and Sport Sciences Reviews clearly shows that both aerobic exercise and resistance exercise increase HGH. An article in the Strength and Conditioning Journal stresses the effectiveness of interval training in stimulating the production of HGH. These are exactly the types of exercises I prescribe in my four-week program.
Cardio twice a day Am I crazy I have to admit, twice a day cardio is an extreme strategy that the average person simply doesn't have time for. Doing cardio twice a day is not a necessity. It's simply a tool you can use for short periods of time to break a plateau or to get extremely lean. Many bodybuilders and fitness competitors use double cardio for six to eight weeks before competitions, then go back to cardio once a day. The benefit of double cardio is an incredible boost to the metabolism and an enormous calorie burn. If interval training is employed, your metabolism starts racing far beyond its normal rate. Reserve this strategy as a last resort or for peaking if you are at the competitive level. Never stay on double cardio for a prolonged period or aerobic adaptation may occur. This is a peaking or plateau breaking strategy.
Exercise is usually safe to do both during and after cancer treatment. It helps to avoid deconditioning (loss of physical fitness). However, in the midst of treatment and even after cancer therapy has finished, you may quickly lose muscle strength and begin to feel generally tired. If fatigue and lack of endurance are making it difficult for you to exercise, then try the suggestions listed in the chapter (interval training, sitting to exercise, and using a lower load for strength training).
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