Interval Training To Burn Fat
Time for some cardio? Before you get going for an- other short-but-intense sweat session, consider that sometimes it pays to slow down and add some LIT (low-intensity interval training) to your exercise regimen.
The Science Of Slow
High-intensity interval training (HIIT) burns plenty of calories, but occasionally turning down the volume allows your body to draw more of its energy from fat stores. Here’s why: Body fat is fairly stubborn. However, it burns off best at a lower intensity level, as the body uses oxygen (aerobic) to help draw on and break down fat stores. As you increase intensity (to the anaerobic zone), your body is triggered to burn more sugars (glucose) for fuel. And at the highest intensity, where sweat really starts pouring off, neither fat nor sugars are used effectively. After a short period at this pace, your body can no longer supply enough fuel to the muscles.
Round Out Your Routine
Interval training calls for you to work in both high and low zones, but most people stay at the higher intensity for most of the workout, which compromises how much fat is burned. On low-threshold days, your heart rate should stay around 120 beats per minute. Once you start breathing heavily and your heart’s racing, you’ve moved out of the fat-burning zone and gone anaerobic.
Adding in resistance and power elements can help you make the most of your cardio session and keep you at an ideal fat-burning level. Incorporate these training tips on your favorite machine. Aim to keep each slow session to 30–45 minutes; do these two or three times a week, alternating with your high-intensity sessions. To maximize your results, drop about 100 calories from your diet on the days you do these workouts.
Build Up Your Cardio Settings
Your heart adapts to exercise intensity, so after two or three weeks, you can increase resistance and/or incline a few degrees and still maintain your heart rate. Use your HR as a guide, with 120 bpm as the target slow-fat-loss zone; change the machine settings as needed (see chart below for ways to maximize results).
Move through a full range of motion, taking long, slow strides. You’ll feel your glutes working harder as you push forward, but the movement should feel fluid, not choppy. Avoid bouncing from side to side.
2. Stair Stepper
Take long strides and push hard through your lower body. Avoid leaning on the rails—hold them lightly, if at all. Keep your core muscles engaged.
Stand farther back on the treadmill deck and use long strides to push forward, keeping a full leg extension. Stand tall and slowly pump your arms.