Sunday, August 3, 2008

Exercise? - Part III

...continuation from Part II...

I've talked about Interval Training earlier in the Part II - I'm a true believer of this type of exercise... especially if you're thinking to burn the excess fat in your body.. FAST!. You see, the LSD method is ok, but the problem with that exercise is - the moment you stop exercising, you practically stop burning calories (but still better than not exercising at all) per say... I mean.. not as effective as what Interval Training shall gives you (they called it the 'afterburner effect'). Doing Interval Training, especially the High Intensity Interval Training (HIIT), you shall only do 15-20mins max, however, the after effect of the exercise (that's another 23 hours or so), you shall still burning calories - yep, while you're resting, driving, or even sleeping... for the entire day!!!

There's too many references on the web can proof you that point. Go ahead and search Mr. Google. or click here to see Dr. Mercola's comment on it.

Why should you waste your time pounding on the pavement or threadmill or bicycle or rowing or stepper, etc etc for hours while you can do it at 30mins or less. Heck, personally, I only do my Interval Training exercises for exactly 16mins everytime... !!

So, you're wondering, what the heck is Interval Training?

A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout . Here’s a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times. Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.

See this excellent YouTube video by one of my #1 personal trainer - Craig Ballantyne.(great trainer! love his bodyweight workouts and the circuits)

Sounds simple right? It is!

Go ahead and try it. This should be your main cardio exercise method - and boy, you shall see the fats melt away!

In my experience, as mentioned in the Part II, I've started with the traditional LSD method, and the result was too slow, and requires longer duration (these days, we don't have that luxury - especially on weekdays). Interval Training is the answer - and since I've started, I've never look back. To me these days, walking is not enough anymore - since I've lost 50+ kilos, I need to change my routine even harder, else I'll hit the plateau. I've experienced this myself, where my weight chart was almost flat for at least a month, until I've changed my routine for higher intensity, then I've broken the plateau. I now ran at 9.2mph for each minute, and doing active rest at 4.4mph. I did at least 5 burst...everytime.

So, what are you waiting for?

Sher Khan.

continue to Exercise? - Part IV

See also Exercise - Part I and Exercise - Part II

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