Sunday, January 13, 2013

Cardio Interval Training for Move it Monday

Well, we are almost half-way through January. How are you doing on those goals, resolutions, and lifestyle changes? I hope well! I know many of you are wanting to make exercise a big priority, and so I hope to keep on helping with that! I am such a fan of interval training, as you very well know. It is beneficial on so many levels. If you are looking for weight loss, a decrease in body fat, and an overal better physique, it is more effective for you to put in a short high intensity workouts than long arduous ones.

Interval training allows you to push yourself as much as you can for a period of time followed by recovering for a period of time. This is repeated, and allows you to maximize your caloric burn. It is also FAR more interesting. I will agree that cardio can be BOOOOring. The remedy? Do your cardio right with interval training! This interval cardio workout format can be done on any piece of equipment, with a jump rope, on a hill in your neighborhood, around a track, or even on a stair in your home. It is the format that is important, you can plug in your own intensity and exercise method!

CARDIO INTERVAL TRAINING FORMAT
5 minute warm up
2 minutes medium-high intensity (heart rate up, a good workout, but able to talk)
2 minutes high intensity (heart rate as high as you can go, pushing it, difficult to talk)
1 minute recovery (low intensity, easy preparing for the next interval)
*repeat this as many times as you'd like*
I would recommend 5-6 times and finish with a five minute cool down. You should be sweaty and tired!

This cardio format will allow you to get a maximum caloric burn as well as a maximum burn of calories from fat which is what you want! Include these types of cardio workouts with circuit training resistance workouts, and a healthy diet and you will be certain to see fantastic results!

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