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The Secrets of Interval Training Exposed

Jun 27, 2008
Anyone who wants to feel better about their body, and lose inches while shaping up should concentrate on both gaining muscle and losing fat. When you gain muscle mass, you boost your metabolism. As a result, you burn off more calories. Building muscle while exercising will be made easier when fat is lost. If you exercise in a correct manner, you will find that you attain both your objectives at the same time. Listed here is a two-step plan that will allow you see an excellent outcome.

1. Burn Fat

You will effectively burn fat extremely fast if you take part in interval training. The American College of Sports Medicine released a study that states short workouts of high intensity burns up more calories than long workouts of slow intensity. High intensity is the crux of interval training. It's a combination of small cardio bursts mixed with short intervals of other, slower exercises. This gives you a full body workout and your calorie and fat burning abilities are maximized.

The aerobic and the anaerobic systems of the body start burning fat by doing this kind of exercise. The anaerobic system, which uses the energy stored in the muscles, is started by fast aerobic exercises. The carbohydrates stored in the body are converted to energy by the oxygen used by the aerobic system, which is kicked off with slower workouts. This system switching builds muscle while burning the maximum amount of calories.

So, how does one go about beginning interval training? First of all, to warm up your muscles walk in place and then to loosen the muscles do some stretches. You can start first slow interval for two minutes, once your stretching is complete. Calisthenics like sit-ups, squats, or crunches are examples of some advantageous exercises for slow intervals. Your heart should beat at around 100-100 beats per minute. You should slow your exercise even more, if your heart is beating fast.

After two minutes at this speed, it is time for your fast interval. High impact exercises, such as jumping rope or running, comprises this two-minute interval.

In order to get maximum results, one must repeat these two minutes fast and slow intervals for 30 minutes to an hour.

2. Gain More Muscle

While interval training helps to gain some muscle, in order to get the best results in the shortest time, use a two-fold interval training and weightlifting routine. Switching each day from interval training to weight lifting is the most effective way to do this. One-day rest is given to your weight lifting muscles, but still you are burning calories and building other muscles.

One must do all the exercises slowly on the day of weightlifting in order to get the maximum usage of each muscle. Equally important is that you change the types of lifts in which you are doing so that you can work the inner and outer thighs, triceps and biceps, delts, gluts, pecs, etc.

Unlike other muscles, your abs can be worked out every single day without needing to rest. The workout for both days should include both crunches and sit-ups.

You will get the best results using this two-step strategy, since you are building muscle while burning fat at the same time. It is not necessary to choose between building muscle and burning calories.
About the Author
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