According to fat loss expert, and Truth About Abs author Mike Geary, "highly variable interval training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors, while highly variable interval training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. But the biggest bonus is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs."
How To Switch To Fat Burning Cardio & Add Fat Burning Cardio Intervals:
It's very easy to switch from traditional cardio to fat burning interval cardio. If you're currently doing 40 minutes cut back to 20. If you're doing 60 minutes cut back to 30 minutes. If you're doing 50 minutes then try 25. This may be one of the toughest changes you ever make to your cardio workout but it will definitely be one of the most rewarding. Now factor in your intervals. If you have never challenged yourself with cardio intervals before try 30-45 second intervals 5-6 times throughout your workout. Space them out so that you have plenty of time to recover so for example if you're doing a 25 minute workout then 45 seconds at a very high intensity every 3-4 minutes then use the last few minutes to cool down a bit. If you are more fit and can challenge yourself a bit more then try alternating between 60 seconds of high intensity and 60 seconds of moderate intensity 6 to 8 times in a row.
How do you know if you're working out harder?
If you are using machines you can increase speed, incline, or both to increase intensity. If you do machine free cardio you can use speed, stairs, hills, or sprints to increase intensity. To be sure that you are working harder you can use a the RPE (rate of perceived exertion) scale to determine whether you're between a 1 (super easy) and a 10 (as hard as being chased by a rabid dog). Try to stay at about a 6-7 during moderate intensity intervals and aim for a 9 during high intensity intervals. You can also use a heart rate monitor and your target heart rates to monitor intensity. Aim for 65-75% of your max during moderate intervals and 85-95% of your max during high intensity intervals.
Want to watch an actual example of somebody doing fat loss intervals? Check out fat loss expert Craig Ballantyne's latest video.
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