Another conversation about CARDIO - Part 2

So, yesterday we revisited the fact that

• long bouts of slow cardio don't help with fat loss
• the best methods for blasting away fat are intense activities like strength training and interval training
  

Since we're still discussing cardio, let's take a walk around the subject of interval training, shall we?

After realizing that I had neglected to fully explain the process and importance of intervals to my own hubby, I figured I may have not fully given interval training the attention it deserves in YOUR direction as well.

(Although, you married folks know how it is... stuff just doesn't get communicated sometimes... other people end up knowing more about your everyday happenings that your own spouse! Ah well, such is the way of life) :)

Okay, I digress... on to intervals!


How do I perform intervals?

The most popular interval method that I recommend to my clients is a system of alternating specific periods of intense cardio activity and specific periods of "active rest".

Intense activity involves performing your activity of choice at the highest intensity possible for a certain time frame. So, you can run much faster or put the elliptical on a much higher level or give yourself a greater resistance on the bike for 30 seconds than you can for 60 seconds. But, either way, you should be pushing yourself as hard as you can for the entire length of the intense bout.

"Active rest" means that you perform that same activity at a very low level for the specified amount of time. So, you are resting from the active interval, but you are still moving and being active.

Once your rest period is complete, you perform another intense interval. Keep alternating between intense activity and active rest for no more than 20 minutes. Oh, and in that 20 minutes, make sure you include at least a 3-minute warmup period.


How do I choose the speed/intensity/length of my interval periods?

The best way to structure these intervals are to:

• push yourself as hard as possible for the intense interval, and then
• use the active rest interval to completely recover and be fully prepared for the next intense interval.
  

So, the focus of your interval workouts are on the intense interval bouts. That means... if you need to slow WAY down on your active rest interval in order to fully recover before the next intense period, please do so.

As the weeks pass by, you can both a) increase the intensity of your intense interval, AND b) increase the intensity of your rest interval. But you should always be trying to improve.

Now, you don't want the body to get too used to the interval program that you start with, so here's an idea of how you might progress over the months:

Month #1: 2 days of intervals
- one day of 30 seconds intense / 90 seconds active rest
- one day of 60 seconds intense / 120 seconds active rest

Month #2: 2 days of intervals
- one day of 30 seconds intense / 60 seconds active rest
- one day of 90 seconds intense / 90 seconds active rest

Month #3: 2 days of intervals
- one day of 45 seconds intense / 75 seconds active rest
- one day of 120 seconds intense / 120 seconds active rest

and so on...

Intervals need never last more than about 20 minutes. It's not about the total time spent doing the activity... it's about the intensity put forth!

The greater the intensity, the longer your metabolism will remain elevated after exercise! And that's what causes tons o' fat loss with interval training (AND strength training). It's the metabolic disturbance caused by how hard you push yourself.

Now, you can also do intervals by:

• performing a progressive pattern of longer intervals in one workout
• choosing a handful of bodyweight exercises and performing them in interval fashion
• finding an outdoor hill or flight of stairs, and performing alternating sets of intense uphill work and downhill rest
• etc!

I could go on and on. But that should tide you over. AND... that should retrain your brain to stop believing that long, slow cardio is the answer to all your fat loss dreams. It's not!!

If you don't do intervals already, I challenge you to include them in your workouts twice a week for a month (without doing anything different in your diet!). Then, tell me what YOU think..l.