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, with interval training 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?
The
Insider Secrets of Interval Training -
Learn How Now!
---
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!
Click
here to go to the full Interval Training
schedule
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.
---
Interval
Training 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.
Click
here to to get your Gym Boss now!
