How To Burn It Off For Good
Take your cardio workout to a new level with HIIT
Because it’s b-o-r-i-n-g .
So why do it at all? The goal of a cardio workout is to lose the unwanted inches and to develop the efficiency of your heart and lungs. But new studies are out that show our slow-go cardio sessions may not be as effective for burning off that holiday bulge as we thought.
When you plod along on the treadmill at an even pace, your body enters what is called a steady state. This means that your body has adjusted to the pace and is now trying to conserve energy.
Conserve energy? But I thought the point was to burn energy ?
And so your dilemma goes: You can’t stand the monotony of traditional cardio and it leaves you with less than satisfactory results. So what should you do?
The answer is HIIT , a new training technique that blasts both boredom and fat.
Check out what experts are saying:
“In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise – up to 50% more efficiently .”
“HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body.”
What is HIIT?
High-Intensity Interval Training: is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.
H igh I ntensity I nterval T raining for as little as 15 minutes. The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all will melt the inches off.
Here is an example of a HIIT program – this can be done on any form of cardio equipment or even jogging outside or swimming laps:
Start with an easy 4 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, sky rocket your intensity for 30 seconds.
Return to your normal pace for the next 30 seconds and then sky rocket again.
Repeat this 30-30 interval for 6 minutes and then gradually decrease your intensity as you enter a cooling off pace.
After your HIIT session you can expect to burn more calories due to an increase in your metabolism – sounds good, right? If you aren’t ready to jump into a full-fledged HIIT session, try on of the following modified HIIT workouts:
Modified HIIT 1:
Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, increase your intensity for a full minute.
Return to your normal pace and remain here until you have recovered enough to go again.
Repeat this 1 minute interval with full recovery time between each one for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.
Modified HIIT 2:
Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, change your speed and intensity for 2 minutes.
Return to your normal pace for 2 minutes and then change your intensity and speed again. The key is to keep your body guessing – you aren’t doing full intensity work, but you also aren’t staying at the same pace for the entire length of the workout.
Repeat this 2 minute interval for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.
There you have it – all you need to take your cardio workout to the next level. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays? I can help. And best of all I have many more strategies and techniques to help you achieve maximum results in minimum time.
I want to meet with you, one-on-one, to design an exercise program that will fit your unique goals. Call or come in today to get started!
Core Training: Why It Matters to You
It seems that you can’t walk through a gym these days without the term “core” landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your “core” and even magazine headlines boast ‘Secrets to an Envious Core’ .
So what is all the hype about “core” training? And – more importantly – why should you care?
Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80’s and kickboxing in the 90’s) it’s understandable for you to be skeptical of the latest fad. However, I have news for you.
Core training is definitely worth your time.
In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.
Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.
Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.
What is Core Training? The muscles that make up the core play a unique role since they provide stabilization for your entire body.
What are the risks of a weak Core?
If you are suffering from a weak core then read on…
What are the benefits of a strong Core?
Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry – who really wants to throw out their back while taking out the trash? I sure don’t…
How can I strengthen my Core?
It doesn’t stop there – you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.
If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let’s get to work on reshaping your body – starting with your core.
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