5 Benefits of Interval Cardio Training

Posted on July 25, 2010 | 64 Comments

1.   Burn More Calories

By alternating between fast and slow, you are making your body work hard, then recover rather than just exercising at a set pace. A result of changing the intensity is an increased metabolism which will allow you to burn more calories. Additionally, the increased metabolism will last longer than if you had just maintained a steady pace.

2.   Decrease Workout Time

Spend less time exercising while still getting a great workout. You can do an interval cardio training workout in 20-30 minutes and get a better workout than if you spent 45-60 minutes on a cardio machine or doing a steady cardio activity such as jogging at a constant pace.

3.   Beginner – Advanced Levels

run walk interval cardio trainingEffective for beginners through advanced individuals. Any activity can be used for an interval cardio training program so you can choose the intensity of the cardio activity along with the duration to ensure you are challenged regardless of your personal level of fitness.

  • Beginner Example: If you are a beginner, you can start with walking and alternate between a fast pace and your normal pace, or you could jog then walk. You want to start at a level that works for you and then progress. If you haven’t worked out lately or are completely out of shape, the walking example is fine to start.
  • Advanced Example: If you work out regularly and are more physically fit, then sprinting with a fast pace walk may be what you do. Or if you need more intensisty, try doing windsprints up a hill. This is a great workout that you will feel the next day (I actually felt it for a couple of days afterwards).

4.   No Special Equipment Needed

Use what you have whether it is cardio machines, your bicycle, a pool, etc. Interval cardio training can use any type of activity. It does not have to be running and walking.

You can use a stairclimber, ride a bicycle, swim, whatever you want to do. The method is the same for whatever you chose – alternate a fast higher intensity pace with a slower pace.

5.   Wide Variety of Options

You can mix it up however you wish. If you like running, then you can stick with the sprint/walk combo but if you get bored with that or want a change of pace, there are many other options.

Basically any cardio machine can be used by just doing a higher/faster level then a lower/slower level. Experiment with different machines such as an elliptical trainer, Stairmaster or anything you want. Also by mixing it up, you are changing up your routine with exercises that hit different muscles too.

So you may decide to peddle a bike as fast as you can for 45 seconds, then peddle slower for a minute, or do the highest level on the stairclimber for 30 seconds, then a lower level for 45 seconds. I think you get the idea. The duration you use for your interval cardio training will depend on where you are individually. There is not one set timeframe that has to be used by everyone.

Before & After Interval Cardio Training

Before: Don’t forget to warm up first. A warm up doesn’t take long, only a few minutes is needed. You do not want to go out and start your interval cardio training session with cold muscles because that is how injuries can occur.

Your warm up could consist of walking faster than your normal pace, brisk walking or even jogging, depending on your individual level. The warm up should not leave you gasping for air. It is to get your body moving and ready to start a workout.

After: You should work in time to cool down after you finish. Like the warm up, the cool down doesn’t take long, again only a few minutes.

stretch before cardioThe idea is to get yourself back to your normal heart rate and let your muscles finish recovering from your workout. Your cool down activity could consist of the same as you did for your warm up.

Not everyone does this, but I also like to stretch after my interval cardio session because my muscles are now nice and warmed up. I find I get more out of doing this at the end and can get a better stretch than with just slightly warm muscles.

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Interval Cardio Training

Posted on July 25, 2010 | 16 Comments

Want to jump start your weight loss?
Or if you are already working out, how’d you like to add a turbo boost to your current program?

flat stomachInterval cardio training will give your workout the extra edge you desire. Besides just adding a new twist, this can change how you look at cardio completely.

And if you like your normal cardio routine, mixing this in can help you reach your results faster.

Worst case scenario, interval cardio training will at least provide you a quicker option for those days when you are running late and have to rush to fit in your cardio workout. But I think once you try it and see the results, you will be hooked on this faster and better alternative to achieving a ripped body.

What is Interval Cardio Training?

Interval cardio training is alternating high intensity activity spurts with low intensity activity. An example of this is sprinting for 1/10 mile, then walking for 1/10 mile, and then repeating this set.

The idea is to go all out (the sprint) for either a set period of time or set distance, then allow your body to recover by following the intense activity immediately with a rest period activity (the walking) for the same time/distance or for even a longer amount of time if you are still winded.

You do not have to be completely back to resting heart rate, but you don’t want to start your next sprint if you are still catching your breath.

As you continue to do interval cardio training, you will find that your body gets more fine tuned to it and will recover quicker. If it no longer becomes hard enough for you, you will want to make some adjustments so you are still working hard. For example, you may increase the sprint time and/or decrease the walk time.

If you are still a bit leary of trying interval cardio training, then read on to discover 5 benefits of interval cardio training and get some more details on adding interval cardio training to your routine.

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Do Diet Pills Work?

Posted on July 1, 2010 | 18 Comments

Are you thinking about taking diet pills and want to know – do diet pills work?

I know it can be very enticing, especially with all the media ads everywhere promoting the newest miracle pill, saying how fast and easy it is, along with their before and after photos as the “proof” a particular diet pill really does work. And all you have to do is visit your local drugstore to get access to it, along with shelves full of many other pills right there to select from.

I mean who doesn’t want a shortcut to weight loss? I wish it really was that easy, but diet pills are not the best solution and are not the shortcut they are promoted to be. Results are usually only temporary and from a nutrition standpoint, diet pills are downright terrible in both the near and far term.

How Do Diet Pills Work

diet pill effectsMost diet pills rely on chemicals to suppress your appetite. So in plain English, diet pills trick your body into thinking it is not hungry, and therefore you don’t eat.

You are consuming fewer calories by not eating, but you are also probably depriving your body of nutrients it needs to function properly.

Once you stop taking the diet pills, you will find that while you were on the pills, you trained your body to need fewer calories and now have slowed down your metabolism. Slowing your metabolism is the last thing you want to do when you are trying to lose fat.

Diet Pill Side Effects

Read the label on any diet pill container and you will see a long list of possible side effects ranging from nervousness, insomnia and headaches to more severe ones such as high blood pressure, heart attack and stroke.

Some also have embarrassing side effects such as ‘leakage’ and inability to control bowel movements (which translates to you may have an ‘accident’). Although you may be able to live with some of these, why risk experiencing any of these side effects when in the end, the diet pills are likely only going to be a temporary weight loss mechanism for you.

Recommendation

I know this may sound like a broken record to you, but the better option is to exercise and change your eating habits, which most diet pills suggest you to do for a more positive outcome in addition to consuming their drugs.

do diet pills work

At the very least, start with a change to your eating patterns. Eat 5-6 smaller meals throughout the day to keep you full.

It will also keep your metabolism higher so you will burn more calories. Cut down on sugary snacks and eat fruits and vegetables.

Do Diet Pills Work?

To answer the question – do diet pills work, for most people the answer is no for the reasons outlined above. If you are really serious about losing weight and keeping it off, then you will need to learn how to match what you eat with how many calories you burn.

It does not have to be hard, you just need to find the right plan for you. Some people need more structure as far as what to eat when, so if that is you, then be sure the plan you chose supports that for you so you will be successful.

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Water and Weight Loss

Posted on July 1, 2010 | 5 Comments

Water – Why Do I Need It?

Everyone knows that drinking water is recommended when trying to lose weight. So what’s the big deal with water and weight loss really?

We have all seen tons of different diet plans saying to drink at least 8 glasses a water a day or a gallon of water a day, etc. But why a specific amount? And what amount is the right amount?

water and weight loss

The Why

First and foremost your body needs water. It keeps you hydrated and is the healthiest, purest way to prevent dehydration.

It also helps fill you up so you do not feel as hungry. Water has no calories.

Water is a natural cleanser. Water is essential for your body to thrive and function properly.

How Much

You should shoot for at least 64 ounces a day minimum. You can certainly drink more than that but you should not be drinking excessive amounts in an attempt to lose weight faster.

A good range is between 64 ounces to 1 gallon of water per day.

Water and Weight Loss – Tips & Tricks

Even though you know you should drink water, sometimes it is really hard to hit that magic number of ounces per day. Here are a few tips to get yourself to drink water:

  • Keep water at your desk while at work
  • Take water to meetings with you
  • Drink water when you are really thirsty and/or right after you workout
  • Bring a bottle of water with you in the car

By having water handy and with you throughout the day, you are more apt to sip it. Before you know it, you will have hit your daily water intake or at least be closer to it without feeling like you have to guzzle water towards the end of day, which is not preferable anyhow.

The goal is to drink the water throughout the day. If you workout, you should be drinking water during and/or right after your workout to replace what your body lost while exercising.

Water and Weight Loss – Cheat Methods

drink water for weight loss

Sometimes drinking water feels like a chore. You know you have to drink it, but you just don’t want water, you want something else that has some flavor to it.

Although plain old water is the best, there are some ways to cheat a bit to make it easier.

Keep in mind these “cheat methods” are not as good as regular water but if you mix them in to hit your target some of the time, then it is better than either not drinking water or drinking diet soda or sugary juices to quench your thirst.

There are lots of low calorie options if you need some “help” getting your water intake. You want to check the nutrition label. For instance, some drinks which appear to be healthy actually have a lot of sugar and calories, so be sure to read the label.

Some low calorie products on the market now:

  • Propel
  • VitaminWater10 (which is their low calorie option)
  • Powerade Zero
  • Crystal Light mix (Tip: Keep some at your desk to mix into your water. There are tons of flavors to chose from to give you plenty of variety.)

These are a few examples to get you started. Keep in mind these substitutes are not as good as plain old water, but better than sugary juice or soda. Hopefully this has given you some insight into water and weight loss while also making it easier to drink more water during the day.

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