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Wednesday, June 21, 2006
Fat Burning with (Cardio) Interval Workouts
The Atlanta Journal-Constitution
Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle size. Pat O’Shea, Ed.D.
Used correctly interval training can help to prevent injuries often associated with repetitive endurance exercise and will allow you to increase your training intensity without overtraining or burn-out. Interval training should not be done more than two times a week. Remember, older fitness enthusiasts generally need more recovery time than younger fitness enthusiasts. For more detailed information use the following link. http://www.cbass.com/INTERVAL.HTM
For best results and safety, the intensity of the interval workouts should be set using a percent of one’s age-related maximum heart rate(MHR).
To find your MHR, subtract your age from 220 and then use 90-95 percent of that figure.
Example:
40 year old individual = (220 - 40 = 180 x .95 = 171 MHR).
Cardiovascular Interval Workouts
The following workouts can be performed on any type of cardiovascular machine (treadmill, elliptical, rower, recumbent bike, Stairclimber, Stepper, Versaclimber, etc.)
20 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 2 minutes (Warm up) Exercise as fast as you can for 2 minutes Return to a slow, comfortable pace for 2 minutes REPEAT this 3 more times Exercise at a slow, comfortable pace for an additional 2 minutes (Cool down)
30 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 2 minutes (Warm up) Increase to a brisk pace for 25 minutes Return to a slow, comfortable pace for 3 minutes (Cool down)
40 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 3 minutes (Warm up) Increase to a brisk pace for 7 minutes Return to a slow, comfortable pace for 3 minutes REPEAT this 2 more times Exercise at a slow, comfortable pace for an additional 7 minutes (Cool down)
