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Step by Step Article on Interval Training

Jun 26, 2008
Getting in shape, losing inches, and feeling better about you can be accomplished by accompanying losing fat with gaining muscle. By gaining muscle mass, you increase your metabolism and burn more calories. Getting rid of fat makes is easier to increase muscle through exercise. If you do your exercising correctly, you'll find that you reach both objectives at the same time. This is a plan with two steps that will help you achieve the great results.

1. Burn Fat

The perfect candidate for interval training would be any person that truly wants to burn fat as fast as possible. According to research conducted by the American College of Sports Medicine, high intensity workouts for shorter time periods will burn more calories than longer, slower workouts. If fact, high intensity is the main part of interval training. You will incorporate small bits of cardio workouts into intervals of slower exercises. You will get a full body workout with the most calories and fat burning with this.

The aerobic and the anaerobic systems of the body will both burn fat if you do this sort of exercise. Fast aerobic exercises start the anaerobic system, which uses energy stored in the muscles. Working out slower starts the aerobic system by using oxygen to transform stored carbohydrates into energy. By switching systems, you can burn the most calories and build muscles, too.

What do you do to start interval training? First, walk in one place in order to warm up the muscles, then stretch the muscles to loosen them up a bit. After the stretches, spend two minutes on the first slow interval. Sit-ups, squats, crunches, and other calisthenics are great forms of slow interval exercises. A heart rate of around 100-110 is a good range, so make sure you slow down your exercise a notch if your heart rate is higher.

The interval may begin once the two minutes have passed. High impact exercise such as running or jumping rope lasts for two minutes for this interval.

For best results, alternate two-minute intervals of fast exercise and two minutes of slower exercise for 30 to 60 minutes.

2. Gain Muscle Mass

Interval training helps to gain some muscle, but to get the best results in the littlest amount of time, you can use a two-fold interval training and weightlifting routing to gain more muscle. Alternating between weight lifting days and interval training days is the best way to do this. Training is very important if you want to be healthy. To burn fat is recommendable not to do the exercises with hurry to finish them; you have to do it carefully and correctly, and you'll see your weight will go down.

Completing exercises slowly on weightlifting days can maximize the exercise of each muscle. Doing different lifts that work various areas such as inner and outer thighs, triceps and biceps, delts, gluts, pecs etc is crucial.

Your ab muscles do not need a day to rest since they are more durable. Therefore, crunches and sit-ups should both be included in your daily workout.

You may get the best results by using the two-step strategy of burning fat and building muscle as a duel process. You can be slender and still gain muscle just as you can be muscular and burn calories!
About the Author
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