Interval
training is one of THE most effective ways to
burn fat while preserving muscle. When using
cardio training for fat loss, I recommend it
almost exclusively in my programs! This nice
thing is, interval training is also one of THE
most effective ways to improve your overall
cardiovascular capacity as well.
There
is a LOT of good information available on what
intervals are and how to perform them. But what
often seems to be missing is a detailed plan
that helps you progress from Point A (just starting
out with interval training) to Point B (performing
the more challenging interval training techniques).
The
trick is knowing where to start and how to progress
from there. You can't just jump in and start
sprinting up hills without knowing what you're
doing and building yourself up to it. That's
a good way to not only hurt yourself but exhaust
yourself as well!
So
in response to this, I've designed an interval
training progression plan that gets you started
with the more introductory-level types of interval
training then gradually moves you into the more
intense and challenging interval training techniques.
I'll
lay out how many intervals to do, which style
of interval training to do and how long to do
it for. This progression plan will also give
you good variety in your cardio training, which
I'm sure you know can get VERY dull if you keep
doing it the same way over and over.
You
see, just like with weight training, you need
to constantly challenge and even shock your
body in order to continue making progress. Otherwise,
your body simply has no reason to adapt and
get better. This plan will do it for you!
The
overall goals with this cardio program are fat
loss and improving cardiovascular capacity.
This type of training is NOT a plan I would
recommend if you're trying to build muscle.
When training to build muscle, you want to keep
cardio training down to a lower maintenance
level (once or twice a week at most) and this
is not a program that does that.
The
program is based on doing cardio training 3
times per week and can be applied to basically
any method or apparatus of cardio training,
be it running, cycling, elliptical machine,
stair machine, etc. Any cardio based sports
activity will work as well (e.g. swimming, rollerblading).
Choose
whatever cardio activity works best for you,
that you enjoy the most or that you'd most like
to improve your performance in, e.g. if you're
a runner, using running as the activity for
your interval training.
You
can certainly utilize different cardio activities
as you go through the program, e.g. use treadmill
running one day then the elliptical machine
the next. The real key lies in the intensity
with which you do the activities!
Before
you start in on the program, I would encourage
you to read through the following two articles.
They'll help you understand what interval training
is all about and introduce you to the different
types of interval training.
---
What
Do You Mean Low-Intensity Training Isn't The
Best For Fat Burning?
http://www.fitstep.com/Misc/Newsletter-archives/issue7.htm
The
Insider Secrets of Interval Training - Learn
How Now!
http://www.fitstep.com/Misc/Newsletter-archives/issue26.htm
---
Now
it's time to have a look at the program!
The
following link will take you to a page from
the Trial Membership area of my site "Powerful
Training Secrets."
You
DO NOT have to sign up for anything to get the
interval progression program, but if you haven't
yet signed up for your trial membership, I'd
definitely encourage you to do so!
I
regularly post exciting new training information
in the Trial site...and I post a whole lot more
in the full membership site itself!
http://www.powerfultrainingsecrets.com/trial-membership/16-8-week-cardio-program.htm
When
you get to the page, scroll down towards the
bottom. That's where you'll find the full, step-by-step
program for getting yourself from interval training
beginner to interval training pro in only 8
weeks!
The
program starts with a technique known as Aerobic
Interval Training - basically, a way to begin
learning how to increase training intensity
without burning yourself out. Over the next
two weeks, your intensity will gradually be
increased within the context of Aerobic Intervals.
As
you continue through the program, you'll notice
how the intervals are continually getting just
a bit more challenging - rest times are changing
as are work times.
By
the time you get to the final few weeks of the
program, you'll be in great shape and ready
for anything!
If,
at any time in the program you feel you need
to take a bit more time to adapt to it, feel
free to perform another week of the same type
of interval training you just did. This program
isn't written in stone and you DO need to listen
to your body.
So
check out the program and if you have any questions
about it as you're reading or as you're doing
it, please feel free to drop me an email at
betteru@fitstep.com!
Here's
the link to the interval training program page
once again:
http://www.powerfultrainingsecrets.com/trial-membership/16-8-week-cardio-program.htm
---
INTERVAL
EQUIPMENT NOTE:
If
you need a good timer for your intervals, check
out the GymBoss timer. I've been using one recently
and it really works like a charm. Unlike a lot
of other timers, it actually has a vibrate feature
that means you don't have to experience loud
beeping to know when your time is up (great
if you train with headphones on!).
You
can set the timer to time different work and
rest intervals (e.g. 2 minutes work, 1 minute
rest can be programmed in), which is very nice.
It's also not too expensive (about 20 US dollars).
The timer clips on and is a neat little piece
of equipment - very useful for intervals and
also for timing your rest periods when weight
training.
You
can get one here:
http://www.fitstep.com/goto/gymboss.htm
