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How is your workout routine going? Would you like to take it up a few notches and experience quicker, more sustaining results in a shorter time? This magic pill adds another dimension to our limitless power and energy that you will want to incorporate into your weekly regimen immediately!
Let’s face it… good-looking, fit people who look great in their clothes have an extra advantage in the workplace when influencing clients and potential customers. ( I’m just sayin’…)
Many times we reach plateaus in our workout regimen because we aren’t upgrading our routine. As a certified trainer for the Aerobic and Fitness Association of America (AFAA), I am privy to the latest and greatest in fitness options. New information alerts us to the improved methods for banishing fat, boosting metabolism and building strong, lean muscles. One of my favorites comes straight from Jillian Michaels, the master trainer on the NBC hit series, The Biggest Loser. It is one of the most popular forms of exercise now simply because it takes your physique to the next level. It allows you to burn more calories, increase speed, improve power and more. It is called Interval Training.
Interval training works both aerobic and the anaerobic systems. During the high intensity effort the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Doing interval training regularly will lead to something called the adaptation response: The body becomes better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the buildup of lactate, and the heart muscle is strengthened. These changes result in improved performance (particularly within the cardiovascular system), maximum calorie burn and an increase in lean muscle tissue.
The higher and lower intensity periods can be done repeatedly to add variety and intensity to a cardio workout, or they can be worked into resistance training to maximize calorie burn and performance.
Not all interval programs need to start at the high end of the intensity scale. (Ideally interval workouts should be set at 90 percent plus of an individual’s Maximum Heart Rate.) You can still benefit by training at more modest ratios of work to recovery. It is possible to have an entirely aerobic interval program (e.g. 3 minutes at 65 percent and 1 minute at 75 percent). But of course, the idea is to strive to reach 90 percent plus of an individual’s Maximum Heart Rate.
Here is an example of interval training that you can work into your week at least 4 times a week for 50 minutes each time. The moves and format will stay the same throughout, but starting in week 3, you’ll do longer cardio and strength intervals. Going harder for longer will boost your muscular and cardiovascular endurance.
DO EACH MOVE FOR 30 OR 60 SECONDS PUSHING HARD THEN RECOVER WITH WALKING WHILE YOU ALLOW YOUR BREATH TO SLOW.
ALTERNATE STRENGTH INTERVALS (HARD) WITH WALKING (RECOVER). DURING RECOVERIES, WALK AS FAST AS YOU CAN WHILE STILL ALLOWING YOUR BREATH TO SLOW.
This interval training workout is guaranteed to take your belly from fat to flat in 4 week’s time- No dieting required! Let me know how it works for you!
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