Interval Training on the Treadmill

Are you on a mission to lose weight? If this is so and you are serious about it your workouts probably involve some sort of treadmill exercises. The treadmill can be a great machine to aid in your weight loss goals. Treadmill training is popular because of the fact that it is relatively easy to buy and install a treadmill at your home. Let's say you get this brand new treadmill and are ready to begin your workout routines. You do a conventional treadmill workout for a couple weeks and are becoming bored with it. It now may be the time to start doing some interval training on treadmill type exercises.

Just by alternating the settings on your treadmill can give your muscles the variance and workout they need. In order for workouts to reach maximum effectiveness you must expose your muscles to different intensity levels within the same workout. Interval training on the treadmill accomplishes this goal. Try starting at your slow to moderate pace in your warm up and then increase the speed of the treadmill as you advance in the stages of the workout. By doing this you are performing a very basic interval type workout.

The key to any interval training on a treadmill is to vary not only the actual speed of the treadmill, but the incline and decline functions as well. Essentially your goal is to incorporate periods of both high intensity and low intensity within the same workout routine. With that said, there is no real standard interval treadmill training. Your workouts should be geared towards whatever you feel comfortable doing. We all work out with different goals in mind and those play the biggest role in determining how your specific interval training should be mapped out.

You will see that as you progress you will actually see yourself looking forward to your next treadmill routine with great anticipation. Why is this? This is because interval training on a treadmill is always changing and it is a natural human condition to be drawn to anything that is diverse and constantly changing rather than to be drawn to something that is very static and outright boring. After you see the results these workouts have as far as calories burned you will find yourself looking to get back on that treadmill as well.

Since any workout regimen is going to include a heavy dose of cardio type exercises you might as well make those parts of your workout as successful as possible. One of the great ways you can accomplish this is by interval training on treadmill type exercises. This type of training can be done at any time that you normally do your cardio workout, if you workout for 20 minutes, you could begin at a low intensity for 3 to 5 minutes then increase to at higher intensity for 3 to 5 minutes following this cycle for the entire workout. The time shown can be easily modified depending on your fitness level by decreasing or increasing the time for either low or high intensity.

What is good about this type of interval training, it can be used by the beginner or athlete who wants to increase their cardiovascular endurance or burn calories. As with all cardio exercises stay within your capabilities and do not exhaust yourself, stay within your target heart rate range to get the best benefit from interval training on the treadmill.

Find out more information to increase your health and fitness levels at;
http://www.fitnessexercisenow.com/

Original article

Strength Training Vs Cardio - What Is Best for Weight Loss?

Many personal trainers are now using strength training as a primary method of fat burning for weight loss, while many professional bodybuilders mix cardio into their workout routines.

What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.

Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.

How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.

Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.

Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.

The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.

There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.

My name is Noel M Nelson and since 1998 I have been helping people just like you boost stamina and strength through herbal supplements like Tribulus.
Any male seeking to increase their testosterone production, libido, sex drive, athletic performance, muscular mass and the quality of their sperm - Bulgarian Tribulus Terrestris will assist you!

Original article

Tabata Training - Can 4 Minutes of Exercise Really Burn Fat?

The tabata protocol was made by the head trainer of the Japanese speed ice skating team. It was named after Dr. Izumi Tabata who carried out research using this work out to observe its usefulness.

Tabata training is a type of interval training workout which makes you work hard for a time period of 20 seconds, and then a ten second recovery period before repeating another 20 second intense bout again. This will be repeated for four minutes, so a total of 8 repetitions. You can repeat the tabata protocol again, but be sure to give yourself a little 2 minute rest.

Can a 4 minute routine really burn up fat?

This workout doesn't burn as much body fat during the workout like steady state cardio does, but elevates your metabolism for numerous hours following the exercise. Steady state aerobic exercise will burn more calories during the actual workout, but the tabata protocol will burn up more overall calories. By using up glycogen within the muscle tissue, it will force the body to use fat for metabolic processes, so don't be so fast to grab your post workout protein shake. Leave it for at least an hour or two.

This Seems Too Easy!

Don't ever believe this is gonna be easy; the truth is this would likely to end up a lot more like 4 minutes of torment to those not in great shape. Even those in great shape will find tabata training tough. When done with full high intensity this can be a very strenuous workout which will leave you gasping for breath and wishing it was over.

During Dr. Tabata's study, it was documented that a few of the skaters were forced to quit after just 6 rounds in their first couple of attempts.

Tabata training as mentioned earlier is a type of interval training so resembles a HIIT workout somewhat. Both are a kind of high intensity interval training. Tabata training is done using a much shorter rest break and a 2:1 work to rest ratio and reduced duration all round. A HIIT workout is done utilizing similar work intervals however does have lengthier rest intervals and often will last around 10-20 minutes instead of 4 minutes.

The benefits of tabata training are that it greatly increases your aerobic as well as anaerobic conditioning developing you in to a more complete athlete. It is also short in duration, and really makes use of the after burn affect very well. Tabata training is really flexible, and you can almost use any exercise to perform it. My favourite is to do shadow boxing, but doing burpees works really well and makes it more challenging. The drawbacks are obvious, it is a very difficult exercise, it can be hard to motivate yourself to perform it and if used to often can leave you fatigued.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com/. I hope you enjoyed this post on tabata training, and start using it in your workout program.

Original article

Interval Training - Exploding Your Workout

The phrase 'interval training' should be synonymous with the word EXPLOSIVE. It can involve biking, climbing, squat thrusts, plyometrics, and many other things, but most famously sprinting.

It involves 3 things:

1. Many and large muscle groups,

2. maximum heart rate/cellular stress

3. periodic cool downs

Now flex your leg as hard as you can. Just do it!

Notice at first, it's easy and your leg feels strong, but as you're reading this and time passes, it becomes harder to maintain a powerful flex. This demonstrates the different sources of ATP (Adenosine Tri-Phosphate), and how they wear out, forcing the muscles power to diminish.

Interval training is like fine tuning your exercise to the natural flow of cellular energy. The cell's most basic form of energy is ATP. There are 4 basic sources of ATP which are too complicated and boring to get into very much, but each successive source of ATP is a less immediate and slower source of energy. During the most intense activity, a cell's initial store of ATP can be exhausted in two second. The second source of ATP (the ATP-PCr system) may only last 10 seconds and the third (the glycolytic system), which starts at same time as the ATP-PCr system, lasts as little as 2 minutes. These first three sources of ATP is called the anaerobic system. The fourth (the oxidative system) is the primary supplier of APT during lower-intensity activity, when the anaerobic system isn't needed much. It is slow and can sustain only moderate activity, but may last quite some time. Interval training targets the anaerobic sources of APT which are the fastest and most ready sources of energy for use.

In many ways, Interval training is superior to long-lasting cardio exercises of less intensity. Less intense cardio uses more of the oxidative system; which does not preserve lean muscle mass very well during exercise. There are many benefits of interval training. Along with burning maximum calories relative to time, interval training preserves and promotes more muscle growth. It also increases the resting metabolism which is crucial for burning fat and benefits cardiovascular strength. Interval training may only last 10 to 15 minutes, but you might feel like you're about to die. Interval training is about power and intensity not necessarily endurance. Types of interval training, rather than moderate cardio, can be ideal for all age groups and fitness levels.

Interval training should start with a warm-up. During the warm-up you should be able to have a conversation; otherwise you're using the anaerobic system too much too soon and should slow down. A warm-up should last 5 minutes, is meant to get the blood pumping and the body ready for the actual workout.

After the warm-up is finished, it's time to sprint. This should be highly intensive; as if you're trying to escape death from a crocodile, an aggressive water hippo, or a rapid land-tuna; yielding some sort of above-water breathing apparatus. If this part of the set is not intense enough, the cell's ATP source will default more to the oxidative system rather than the anaerobic system. You should try and target the anaerobic systems during the heightened part of the interval, so minimizing the time from 30 seconds to 3 minutes and maximizing the intensity is crucial.

The next part of this set is recovery. A slow recovery is needed for the anaerobic systems to renew and prepare itself for the next set. Recovery should last 3 to 5 minutes until a slower breathing rate is comfortable; then it's time to sprint again. Do 3 to 5 sets to complete the workout. Also, remember that this principle of interval training can be applied to many forms of exercise.

With or without starting any exercise program nutrition is always 100% necessary. Malnutrition can lead to a loss of muscle mass, a lowered metabolism, and can have countless other negative effects. During interval training, malnutrition will also cause low energy, dizziness, poor exercise, and poor results. A proper balance of complete proteins, complex carbohydrates, and healthy fats should be utilized for any lifestyle or exercise program.

There are dangers to interval training. It may be wise to take interval training slowly at first; building up to higher intensity over days, weeks, or months. This of course, depends on your cardiovascular fitness levels and age. Consult your doctor before starting an exercise program to avoid any possible risks.

Ryan Morris is a fitness specialist for the online personal training site, http://www.youronlinefitnesstrainer.com/.

Original article

50+ Fitness - Cardio Vs Strength Training

With all of the fitness and workout advice coming from virtually everywhere in our world, Bob and Ron tackle a common question, "Is cardio or strength training best?" The answer might surprise you but, read on as they make sense of this situation.

Bob's Experience:

Many people are confused or at least undecided about what mix of cardio and strength training they should practice, particularly now that they're 50 plus. In my particular case I've generally leaned more toward some form of strength or resistance training - driven initially by my desire to look better. You see, I was told at the time that strength training was THE primary form of exercise for changing the shape of your body - and it worked.

After lifting weights under the guidance of a personal trainer for 18 months, I had to have all my suits altered, taking in the pant waist and seat, taking in the coat at the waist and letting out the coat at the back seam and under the arm. I had effectively changed the shape of my body to somewhat more of the "V" admired and desired by some. And this was at the age of 49. Wow, was I proud of my accomplishment.

Yes, I also did cardio, primarily treadmill walking and rowing machine to help burn more fat and help my heart, but to change the shape of your body I'd recommend weight training.

However, beyond the esthetic side, and more importantly for us over 50, I truly believe that we really need to keep all areas of our body strong as we age. We don't want to end up as one of those folks with a relatively strong heart and lungs who can't get up from a chair by themselves. If you want to live a full 50+/+Fit Quality of LifeStyle you have to keep your entire body strong, not just your legs, but all muscle groups.

But the question remains, how much of each for a good balanced workout? And is it "one size fits all?" Or does the ideal mix of the two forms of exercise depend on your individual goals and needs? I assume it's an individual case-by-case decision, so for thing for those wise words, I have to turn to Ron.

Ron's Expertise:

True words! In fact, some fitness experts suggest that if your goal is to add muscle mass, you might even abstain from cardio training until you are close to reaching your muscle-building goal. This is assuming that you have little or no fat to lose before adding muscle.

For most of us 50+, the multiple benefits of a good cardio routine can't be ignored. Stamina - that is the ability to continue to do whatever you'd like without "wearing out" quickly is a key benefit to a consistent cardio workout. Additionally, cardiovascular health - or a "healthy heart" is a benefit derived from a cardio workout that is possibly the most powerful reason to hit the treadmill. And, like any form of working out - strength or cardio - the residual calorie burn for hours after finishing your workout will help burn excess calories, if weight loss is your goal.

Cardio workouts should be aggressive enough that while working out you can only speak in short sentences - this is referred to as the "talk test." If you can carry on a lively conversation, step up your workout. If you are gasping for air, slow it down just a little.

Of course, as you add muscle mass, you're adding to your calorie burn - even at rest. So, for most of us 50+, a good combination of both is the ideal approach. Current industry trends suggest cardiovascular training 30-60 minutes, 4-6 times per week plus a full-body resistance/strength training session 4-5 days per week.

Oh, the old "skip a day" rule doesn't apply anymore. Unless you're lifting your body weight in chest presses, leg pressing 600 pounds or something else extreme, you can workout every day. I do - and miss it seriously when I have to skip a day! You can actually schedule and track your daily and weekly exercise routine mix with our easy 50+/+Fit Fitness Tracker.

So, to become or maintain 50+ fitness, you will need to make cardio and strength workout goals a part of your exercise routine to keep your heart healthy, add stamina, energy and enjoy an active and able 50+/+Fit Quality of LifeStyle!

http://www.50plusplusfit.com/

Original article

HIIT Training to Burn Those Last Few Lbs of Body Fat

The Traditional Steady State Cardio Way of Burning Body Fat

There is more than 1 way to skin a cat, and this is also true of burning body fat. The most popular response you would get if you asked someone how to lose fat would be jump on a treadmill and do a light jog for 30-45 minutes. This is steady state cardio, and simply means doing exercise at the same pace for an extended period of time. The idea is to get in your fat burning zone which is typically 60-80% of your maximum heart rate.

HIIT Training- (High Intensity Interval Training)

HIIT training isn't as well known and received as steady state cardio. It is quite a hard exercise to sell since it is just so difficult and their target audience simply wouldn't be able to or even want to do it. It is a real shame really, as it is a great way to really burn body fat, especially those last few stubborn lbs of fat on the chest and the abdomen.

What is a HIIT workout?

A HIIT workout is alternating high intensity exercise such as sprints and low intensity exercise such as light jogging/walking. A typical HIIT training session could be 15 second sprinting, followed by 45 seconds light jogging for 8 reps. HIIT training as said earlier is very tough, it will make you sweat and have you panting. Interval training works by raising HGH which is a fat burning hormone and also through epoc effects. EPOC simply means the workout will raise your metabolism for a few hours once the workout has finished.

HIIT Training Vs Steady State Cardio

Both work well, but HIIT training is far superior. Steady state cardio burns more fat whilst working out, while HIIT training will burn some fat while performing the workout but also for a time period after the workout. You should know to lose fat you need to create a calorie deficit, interval training will create a much bigger deficit than steady state cardio if performed correctly. You should now see that HIIT training is far more effective at burning body fat, but why choose between the two. Why not perform both strategically to burn those last few lbs of stubborn fat.

Hybrid Cardio- Interval Training and Steady state cardio

This workout works extremely well at burning body fat. You get all the effects of HIIT training and steady state cardio, and you also get the fitness benefits of doing the 2 of them.

Here is a sample workout

1)Warm up by performing some really light sprints.

2)Sprint at 90% of your full effort for 15 seconds. Walk for 15 seconds for active recovery getting ready for rep 2. Perform this 6-8 times.

3)Perform steady state cardio for 30 minutes. This could be simply going for a walk for 30 minutes are using an exercise bike.

Note: This is for advanced trainees only, it is not necessary to perform this to lose body fat as you can do this simply by performing resistance training and a reduced calorie diet. This is to lose the last few lbs of fat which are extremely hard to shift, but this will burn them don't worry.

HIIT training is an advanced type of cardio, for even more details on interval training, check out http://hiitworkout.co.uk/, which is a great resource packed with great information and workout videos to complement.

Original article

Treadclimber By Bowflex Shakes Up Cardio Training

Have you ever wanted to stay fit and lose fat without running?

If so, then the Bowflex Treadclimber might be the perfect machine for you.

The reason why the Bowflex Treadclimber is an interesting approach to cardio is that it incorporates three actions into it's training system.

The first action represents the movement of a treadmill. The second action is that of a stair climber and the third movement employs that of an elliptical machine. All three of these movements when put together lead to an amazing, intense workout that is all about "low impact". A lot of people out there suffer from knee and joint pain and are therefore the perfect users for the Bowflex Treadclimber. The patented movement is incredibly easy on the knees yet still leads to as intense a workout as you can handle. In fact, the Bowflex Treadclimber has been recommended by Dr. Gloria Beim, board-certified surgeon specializing in sports medicine and the team physician for the US national track cycling team. According to her, the axial compression on your joints is very low on the Treadclimber when compared to regular treadmills. The gliding, smooth motion is very easy on your joints and will keep away injuries that can sometimes result from this type of training.

The unique patented movement of the Treadclimber will cause your heart rate elevate pretty quickly. Your heart rate will stay high and you'll be sweating buckets in no time. On top of that your heart and lung capacity will increase and you will boost your cardio performance and fitness level efficiently and in record time. Not only that, but the muscles in your abdomen, legs and the core of your spine will also get a great workout.

Put the machine to work for 30 minutes a day three times a week and Bowflex guarantees you'll get fit and stay in shape in as little as 6 weeks. The unique movement of the Bowflex Treadclimber has been shown in independent studies to burn more calories in the same amount of time as it would on a traditional treadmill running at the same speed. And the best part? No running!

The Bowflex Treadclimber currently comes in three different models. The Bowflex TC 1000, the TC 5000 and the top of the line TC 5500. The Bowflex TC 1000 is the entry-level model and provides you only with speed, time and distance. So if you're looking for more bells and whistles or if you'd like to track your progress you would be wise to upgrade to one of the next two models. If you want top-of-the-line fitness training then take a look at the TC 5500. The most exciting new feature that comes with this model is "goal oriented technology". Goal oriented technology allows you to set goals and stay motivated throughout your entire workout schedule. It also allows you to save multiple user profile so that you and your family can all keep separate track of your progress. It comes included with nine landmark training exercises. Imagine racing your family to the top of the Empire State building or the Statue of Liberty. Or why not try beating your previous score at getting to the top of Seattle's Space Needle. These are all things you can do with the Bowflex TC 5500.

Another one of the great benefits of getting a Treadclimber is the fact that the machines are a lot more compact than traditional treadmills or elliptical machines. Therefore you won't have any problem finding a space in your home for one of the units. No need to do any kind of folding, simply roll the machine anywhere you like. However keep in mind that the machines are quite heavy in order to maintain their stability while training.

There are quite a number of differences between the three models and you should certainly do your research before deciding on which is best for you.

For more in-depth reviews of each individual Bowflex Treadclimber model check out these Bowflex Treadclimber reviews.

Original article

Benefits of Cardiovascular Exercise and Training Programs

What is Aerobic Exercise?

The American College of Sports Medicine defines aerobic exercise, also referred to as cardiovascular exercise or cardio exercise, as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." As opposed to strength training, which primarily utilizes the phosphagen energy system to provide energy, cardiovascular exercise primarily utilizes the aerobic energy system (oxidative energy system).

Examples of cardiovascular exercise include walking, jogging, swimming, rowing, cycling, jump roping, etc. In this article, I will concentrate on a few types of aerobic endurance training programs you can incorporate into your exercise regimen, including long, slow distance aerobic endurance training; pace/tempo aerobic endurance training; aerobic endurance interval training; aerobic endurance repetition training; and Fartlek training. I will also explain what VO2 max is and some benefits of aerobic endurance exercise.

Benefits of Aerobic Exercise

Cardiovascular exercise has many health benefits and should not be excluded from an exercise routine. In fact, the American College of Sports Medicine and the American Heart Association recommends partaking in at least 30 minutes of moderate intensity cardiovascular exercise 3- 5 days per week.

Benefits cardiovascular exercise includes:

Decreased resting heart rateIncreased resting and maximal stroke volume (amount of blood ejected by the heart each beat)Increased resting and maximal cardiac output (amount of blood pumped by the heart in liters per minute)Decreased blood pressureIncreased maximal oxygen uptakeDecreased body fat percentageIncrease in capillary densityReduction in bad cholesterol and increase in good cholesterol

VO2 Max

VO2 max, also known as maximal oxygen uptake, is the greatest amount of oxygen that can be consumed by the body (Baechle & Earle, 2008). VO2 max is extremely important for athletes participating in aerobic endurance sports, such as marathon runners, cyclists, swimmers, rowers, etc. In fact VO2 max is one of the most popular measure of cardiorespiratory fitness. The athlete that is able to last the longest during the race or event, who can ultimately consume a greater amount of oxygen, will end probably end up on top!

Aside from competitive athletes, casual exercisers can still greatly benefit from an increase in VO2 max. An increase in VO2 max ultimately allows the respiratory and circulatory system to function much more efficiently. The heart will be better able to transport oxygen and increase the body's ability to utilize it (Baechle & Earle, 2008).

Long, Slow Distance Endurance Training

Long, slow distance training (LSD) is performed exactly as it sounds. This type of cardiovascular exercise is what you typically see most people doing if you walk into a gym. Examples of LSD training include low intensity walking, jogging, cycling, swimming, jump roping, stair stepping, etc. at slow speeds for an extended period of time.

LSD training should be performed one to two times per week, although professional athletes typically train more frequentlythan that. Athletes competing in long distance marathons lasting 30-120 minutes benefit most from this type of training. Studies show LSD training should be performed at 70% of VO2 max (or 80% of maximum heart rate)(Baechle & Earle, 2008).

To determine maximum heart rate, subtract your age from 220. For example, a 25-year-old male's maximum heart rate is around 195. Then to determine target heart rate to train at for LSD training, multiply max heart rate by 0.80, which in this example would be 156. The 25-year-old male would then want to keep his heart rate around 156 when engaging in LSD training.

Since heart rate is the most frequently used method for determining exercise intensity, it is crucial to know what your individual heart rate is. Additionally, to accurately train at your prescribed heart rate, purchasing a heart rate monitor is highly recommended.

Pace/Tempo Training

Pace/tempo aerobic endurance training, also known as threshold training, is typically used by athletes competing in marathons, however, can also be employed by the casual exerciser looking to reap the benefits of cardiovascular exercise. Pace/tempo endurance training consists of exercising at an intensity that is equal or greater than lactate threshold. Since the concept of lactate threshold is quite complex, I will explain it like this: train at a pace equal to or slightly faster than competition pace for those who compete in races and for those who do not compete in races train at a higher intensity than normal. In both cases, train for a duration of 20 to 30 minutes. Additionally, there are two types of pace/tempo endurance training: steady and intermittent (Baechle & Earle, 2008).

Steady pace/tempo aerobic endurance training is continuous training performed at an intensity level equal to the lactate threshold for 20 to 30 minute durations (Baechle & Earle, 2008). In other words, a runner training for a LSD marathon would train equal to or slightly faster than race pace during pace/tempo endurance training.

Intermittent pace/tempo aerobic endurance training consists of training at the same intensity level as steady pace/tempo endurance training, however, includes a series of shorter intervals with brief recovery periods (Baechle & Earle, 2008). For example, a runner utilizing intermittent pace/tempo aerobic endurance training might run for one minute at a pace equal to competition interspersed with short intervals of slightly faster than competition bouts.

Interval Training

Interval training, unlike LSD and pace/tempo aerobic endurance training, involves exercising at or near VO2 max. However, like the name states, training is conducted by interspersing intervals of rest periods and work, which are known as work to rest ratios. Interval training can be used for nearly all types of cardiovascular activities.

For example, if a person wanted to conduct interval training for running, he would first determine the work to rest ratio. In this case, let's say the work to rest ratio is 1:2. So, for every interval of work, the rest would be twice as long right? Hence the 2 in the ratio. The runner could choose to run at maximum intensity for 30 seconds and rest for 60 seconds or run at maximum intensity for 45 seconds andrest for 90 seconds.

By the way, the "rest" portion of interval training does not mean to stop the activity completely; it simply means to continue the activity for the prescribed rest period at a lower intensity. Got it? Check out my article on interval training if you want to learn more about it!

The good thing about interval training is that it can be used to train the energy system that is taxed for a specific sport. For example, football games consist of brief periods of plays followed by rest periods (huddles, timeouts, injuries, etc.). A typical play in football lasts approximately 6 to 7 seconds and the rest interval before the next play takes place is approximately 25 seconds. A coach then might develop an interval training aerobic endurance regimen consisting of a 1:4 work to rest ratio. Let's say that running was chosen for the aerobic endurance interval training exercise. A 1:4 work to rest ratio could consist of 6 seconds of maximal effort followed by 24 seconds of rest period or 10 seconds of maximal effort followed by 40 seconds of rest period. Understand?

Repetition Training

Repetition training, unlike interval training, is conducted at intensities greater than VO2 max (Baechle & Earle, 2008). Repetition training is, however, similar to interval training in that it utilizes work intervals and rest periods, although longer rest periods are required due to the high dependency on the anaerobic system (Baechle & Earle, 2008). Typically, rest periods are 4 to 6 times as long as the work intervals (Baechle & Earle, 2008). So, for example, possible work to rest ratios that could be used are 1:4, 1:6, or 1:5.

Fartlek Training

Fartlek training is simply a combination of all types of aerobic endurance training methods previously mentioned. Although it is typically used for running, Fartlek training can be used for cycling or swimming as well. A sample Fartlek training run involves LSD running interspersed with periods of incline running followed by shorts intervals of maximal effort running.

Final Note

Wow. We have covered a tremendous amount of material! Let's recap what we went over:

Definition of aerobic endurance exerciseBenefits of aerobic endurance exerciseVO2 max and how to calculate maximum heart rateLSD trainingPace/tempo trainingInterval trainingRepetition trainingFartlek training

If you take nothing else out of this article, remember that cardiovascular exercise is extremely important to include in an exercise routine or regimen. It is great for the heart and significantly enhances the respiratory and circulatory system. Additionally, if followed with a sound nutrition program, cardiovascular exercise can help with fat loss, although strength training should be performed in conjunction with cardio exercise if you want to achieve maximum results. As always, consult your physician before you start any type of exercise regimen.

Original article

Burn More Calories All Day Long With Interval Training

Interval training can help you get more out of your workout, increase your stamina and burn more calories in the same amount of time as your regular workout. Interval training involves short bursts of high intensity exercise followed by a recovery phase. People with health conditions and those who are just starting a fitness program should consult a doctor before beginning interval training.

You may begin interval training by varying the speed of walking. For example, if walking is part of your fitness routine, add a short period of fast running and then return to walking. During a 60-minute walk, you can increase your speed for at least 30 seconds after every 15 minutes of walking. The next time you walk, run for 1 minute after every 15 minutes of walking. The goal is to intersperse intense training in the regular fitness routine. Your body will respond by burning more calories during the intense interval. During the less intense interval of exercise, your muscles will be removing cellular waste that built up in the tissues during the intense exercise. You will experience the benefits of intense training with less muscle soreness.

Use interval training to burn calories in any fitness workout. Alternate your speed between a regular pace and intense bursts of speed. To burn calories faster during a standard workout, vary the intensity of your workout between short periods of high intensity and low intensity exercise. Begin with a 5-minute warm up by stretching. Next, perform 1 minute of high intensity exercise followed by 2 minutes of low intensity exercise to stimulate your muscles and burn more calories. The stationary bicycle and the elliptical machine are well suited for interval training because the user determines the speed. Exercise on the stationary bike or elliptical machine for 5 minutes at your regular pace and then increase your speed as much as you can for 1 minute and then return to your regular pace for the next 5 minutes.

Begin interval training slowly and do not overdo it. You risk injury to your muscles and joints if your body is not ready for strenuous activity. Always warm up by performing stretching exercises before any physical training. Add roughly 10 to 30 seconds of strenuous activity when you first start interval training and gradually increase the length of time, intensity or speed. Even a few seconds of intense exercise followed by your regular pace will help you shred more calories during your fitness routine and for hours after you finish.

Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com/ Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!

Original article

Training to Lose Weight

It is important that when you are training to lose weight that you:

1) Train at the right intensity to achieve weight loss.

2) Train long enough so your body burns fat.

3) Use the right type of fluids and food so you have energy to train.

Train at the right intensity to achieve weight lose

For people fairly new to exercise start off light, for example: if you never do any/little exercise then start off with a walk, if you walk then start running lightly.

If you are comfortable running then you could try running a little faster.

There are plenty of different ways to exercise, these include running, training with weights such as kettles and dumbbells, swimming and many more.

Try and find a nice steady rhythm in whatever exercise you choose and push your body a little extra.

Train hard enough to sweat. You should be able to speak (by this I don't mean you should have a lengthy conversation but you should be able to say a few words without losing your breath).

Train long enough so your body burns fat

Whichever way you choose to exercise is fine so long as you do it continuously for more than 20 minutes.

It is important that your body gets into what is known as its Oxidative System.

This happens naturally when you exercise for normally twenty minutes without stopping.

Do not push yourself too hard. If you need to take a break for any reason then do so.

If you wish to go for longer, then good on you, however know your limit. A good 20 minute workout where you pushed yourself hard enough is better than 1 hour of

stopping and chatting. QUALITY OVER QUANTITY.

Use the right type of fluids and food so you have energy to train.

When you are thirsty drink WATER. The body is made up of mostly water.

When you are thirsty it is important you refuel it with what it needs the most. Avoid soft drinks as well as coffee and tea.

Just as important is to eat the right food.

Knowledge of what is in the food your eating is a big part of having the energy to exercise and key to weight loss.

Understand the food you eat or try reading the label on the foods you buy. Choose foods high in carbohydrates and proteins.

When it comes to fat- eat it in lower amounts. Your body needs fat to survive so don't leave it out completely of what you eat, it's not possible anyway.J

Have your high carbohydrate food a couple of hours before you exercise and a hour or two after you exercise eat something high in protein.

Protein after exercise repairs your muscles- does not make you gain weight or fat.

Carbohydrates give you the energy to train. Eat good carbohydrates such as bread,pasta, rice and products made from wheat and flour.

Avoid foods such as candy, sweats etc.

TRY TO EAT A COMPLETE MEAL BEFORE YOU EXERCISE.

REMEMBER IF YOU ARE A NOVICE TO EXERCISE AND TRAINING YOU SHOULD CONSULT YOUR DOCTOR BEFORE YOU START.

bestexerciseworkouts is a site about exercise and all feilds related to that topic, visit it today at http://bestexerciseworkouts.com/

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Ways to Use Boxing Training to Help You Lose Weight

Chances are that, by now, you've tried just about every diet out there-all with no long-term success. That's mostly because we tend to go on a diet and do well for a while, until we become bored, or simply grow tired of following it. Sound familiar? If so, don't beat yourself up too much over it. After all, you're here to learn about losing weight doing something physical and that's a great and healthy way to go about losing the weight!

Before you start any workout or weight loss plan, however, you should see your doctor to ensure that you're healthy enough to begin. And if you are, congrats! It's time you got serious about taking better care of your health and getting in shape is a great way to do just that. Boxing is an excellent way to lose weight, especially since its cardio benefits are fantastic and cardio is a necessary part of any successful weight loss program.

When doing any type of cardiovascular exercise, and this includes boxing, you should be sure to keep your pulse rate within a healthy range. If you're not familiar with the term 'target heart rate' or THR, it's actually a zone that falls in between 60 to 80 percent of your maximum rate. Not sure what your maximum pulse rate is? Figuring it out isn't too difficult.

To determine your maximum heart rate, simply subtract your current age from 220 (for men) or 226 (for women). Try to keep your pulse rate from going above this number when exercising. Then, to figure out your THR, simply multiply your maximum heart rate by 60 percent and then again by 80 percent. The results are the number of beats per minute you should aim to keep your rate between. For example, a 42 year old woman has a maximum heart rate of 184. Sixty percent of this is 110 and 80 percent is 147; therefore, she would need to keep her heart rate between 110 and 147 beats per minute to maintain her target heart rate.

Boxing can and does get your heart rate up up up! And many people who try it are amazed at the total body workout it provides. And working muscles are muscles that are burning fat. Not only that, but boxing is a great way to interval train. Go ahead and box for a full round or even to an entire song and you'll quickly and easily get your heart rate into its target zone. Not only that but boxing is a fantastic way to take out your aggressions on an inanimate object. So box away and watch the pounds melt off!

To know the best cardio to lose fat and get fit, visit the website: http://abdominalfatlossdiet.com/. It offers tips and FREE fat loss resources that you'll surely love!

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Which Comes First in a Workout: Cardio or Weight Training?

Both cardio and weight training exercise are vital to building a sculpted physique, but when you are crunched for time and need to fit both into your allotted workout time at the gym, which should you perform first?

Here is the number one rule: ALWAYS DO WEIGHT TRAINING FIRST. The majority of gym-goers tend to break this rule and perform cardio exercise first, followed by weight lifting. This is not the most efficient way to train the body and will hinder your muscle growth and fat loss efforts. Here are a few reasons why.

Weight training requires the highest amount of physical energy and stamina. Therefore it is a no-brainer that you want to do the most labor-intensive task first when your energy is highest and you have the most strength.

Weight lifting relies heavily on your glycogen stores, or stored energy in the muscle tissue. You will not be able to lift as heavy of a weight or perform as many repetitions if you do cardio first because it will deplete some of your stored energy and you will be too tired to perform your best at lifting weights. And if you are not putting forth the most energy towards lifting weights, your muscle growth will be reduced.

Most people go to the gym and perform exercise to lose weight. Doing weight training first is also a great way to increase fat burning. When you do weight training first, you are burning up the stored energy in your muscles, your glycogen. After a weight training session, your glycogen is depleted at this time and the body has very little energy stored in reserve. Then you hop on the cardio machines and start increasing your heart rate. Your body needs energy to keep going and if there is no more glycogen in storage, the body will start to break down the fatty tissue reserves and use it for energy.

If you are still not convinced, try this challenge: Pick a day you normally go to the gym and do cardio first then do weight training. Now pick another day to go to the gym and do weight training first followed by cardio. Make sure you are doing the same exercises and for the same duration for both days. You should notice more energy for your weight training program when done first, and since cardio requires much less energy, you will still be able to get through your cardio session without much decrease in performance.

Try it for yourself!

Melody Loo is an active figure competitor and personal trainer. She has been exercising for over 10 years and has studied exercise science, nutrition and kinesology. Learn about her Figure Competition Diet and what it takes to become a figure competitor.

Read more about weight lifting and bodybuilding at Competition Diet.

Original article

MMA Training - The Benefits of Muay Thai Training

Muay Thai training is beneficial to become a better mixed martial artist. All MMA competition starts with both fighters standing up. It is good to understand how The training can improve your overall performance of a mixed martial artist. Knowing only one genre of fighting technique may not be enough in the ever growing, ever changing landscape of mixed martial arts. If anything,training for Muay Thai can benefit anyone. From beginner to expert fighter, this training should not be overlooked.

Before we talk about the benefits of its training, let us talk about the training regime of Muay Thai. Muay Thai training usually requires a lot of cardiovascular activity such as running. Training usually does not require much weight lifting but training with a partner or by themselves. An expert practitioner may be required to run up to five miles for three times a week. This builds faster movements in the legs an arms.

Stretching is another important aspect of Muay Thai. A typical day of training may require stretching to be the bulk of the whole class. Typical stretching may include the hamstrings and quadriceps. The biceps, triceps and shoulders are other parts of the body that needs to be stretched. From my own personal training I remembered that the hips were stretched often since a lot of weight would be used to push off from either throwing a punch or kick. Although initially it could be painful stretching is a key source of training for this practice. Stretching is also done after the end of each training. This was to ensure that the muscles were not sore after the training.

Shadowboxing with Muay Thai can lead to visualizing your opponent in real competition. From doing feints to throwing a punch to proper footwork, shadowboxing helps the fighter become more familiar in competition. New techniques learned could easily be practiced without a partner and would provide a good workout. Shadowboxing also lets you easily practice combos such as the 1-2-3-4. A simple combination from boxing of the 1) Left Jab 2.) Right straight 3.) Left hook 4.) Right uppercut.

Muay Thai is a discipline that requires extensive training. It takes years to become an expert practitioner, but with proper training it could benefit any mixed martial artist. The benefits include improved cardio which could lead to better stamina and endurance. Shadowboxing is also a good way to learn and improve existing techniques. Please give this training style a chance and see if it will make you a better fighter.

Please visit my website for more MMA training and workouts at http://www.mmaworkoutprograms.com/

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