Interval Training Programs fo Fat Burning
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
Turbulence Training for Fat Loss
If a trainer tells you there's a best way to do interval training, they are
lying.
Research shows that intervals are powerful for fat loss, but there's never
been a "head-to-head" study comparing different lengths of interval
workouts.
But that's good news. It means that all types of interval training workouts
will work to help you burn your belly fat.
In addition, for distance runners, intervals of 2-5 minutes are very helpful
for improving performance. But for fat loss workouts, I tend to use a nice
simple 30 second interval length for fat burning benefits.
Plus, if you do intervals on a cardio machine, its very easy to stick to a
30 second interval timing, followed by a 60-90 second recovery at a much
slower pace. If the intervals were any shorter, it would be tough to change
the settings on the machine fast enough.
Any type of this interval training for fat loss is likely better than slow
cardio, and allows for faster workouts.
Despite what you may read on the Internet, no one has proven that one type
of interval is best for fat loss. That is why I use different Intervals for
different phases of a fat loss program.
For example, if you have been doing 30 second intervals for the last 2
months, you might kick-start your results by moving to 1-minute intervals or
even, gasp, 2-minute intervals.
As you change the interval length, you change the way your body responds to
the training.
- It is recommended that the stationary cycle be used for interval training
because it allows for an easy transition between work and recovery.
- Finish each interval workout with stretching for the tight muscle groups
only.
- Perform the interval sessions 3 times per week.
- Use a different interval duration in each 4-week phase of the TT programs.
- Each set-up provides a different stimulus to your body, so you might
identify one that works the best for you.
- You may also use a different interval duration in each workout. For
example, short intervals in Workout A and longer intervals after Workout B.
- Here is a sample interval workout.
-Warm-up for 5 minutes.
- Work at an 8/10 level of intensity for 60 seconds.
- (A 10/10 intensity is running for your life, so adjust accordingly).
- Your heart rate should be near maximal by the end of the interval.
- Follow that with active rest for 60 seconds at a 3/10 level of intensity.
- Active rest means walking or pedaling at a very slow rate.
- Repeat for 6 intervals.
- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.
Discover how to immediately put interval workouts to work for you, so that
you lose fat and gain muscle in less workout time than ever before with the
Turbulence Training program.
If you join the TT lifestyle, I fully expect you to feel more energy, focus
at a higher level, lower or eliminate altogether your sense of anxiety or
stress, sleep more soundly, think more clearly, and work more productively.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
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WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
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MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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