And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over, says Martin Rooney, director of the Parisi Speed School and author of "Ultimate Warrior Workouts. After 30 to 60 seconds, bring the intensity down to a rate that's half the intensity of a normal cardio workout. Normal Levels for Liver Enzymes. Your liver produces enzymes in response to an injury or toxin. Arthur Agatston and puts some signature spin on a classic low-glycemic index diet. If you haven't sprinted since a coach was blasting a whistle in your ear, you're missing out on a natural but extreme form of interval training that can pay dividends for more than just your legs. He suggests following these tips to start safely.
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Learn more about our standards. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over, says Martin Rooney, director of the Parisi Speed School and author of "Ultimate Warrior Workouts. For fat loss, the two best exercises to eliminate from your routine, says Ballantyne, are "the fork to mouth and the ounce curl.
Put down the tortilla chips, and try these five high-intensity training strategies to torch fat fast. Men and women who did hours of cardio over the course of a year lost an average of only five pounds.
Interval training -- bouts of high-intensity exercise alternated with short rest periods -- not only burns more calories than traditional cardio training, but also boosts your body's ability to fry fat through hormone production. Not only are interval workouts shorter than traditional cardio training, but they also make you fitter in fewer sessions, he adds. Steady-state works by increasing the oxygen delivery to your heart and lungs. Intervals, however, work on your muscles, helping them use oxygen more efficiently so your heart doesn't have to pump as much to make them perform.
Jump on a stationary bike or onto a treadmill, and start your own interval training regimen with this guide from Ballantyne:. Start with a regular warmup. When you've finished that, pedal or run at a rate that's 20 percent harder than your normal cardio intensity. After 30 to 60 seconds, bring the intensity down to a rate that's half the intensity of a normal cardio workout. You want two extremes: Alternate periods of 30 to 60 seconds of hard work with 30 to 60 seconds of easy pedaling or easy running for six to 10 intervals to complete your session.
As this gets easier, increase the intensity of each interval, work longer during the hard portion, shorten your rest periods or add more intervals.
If you haven't sprinted since a coach was blasting a whistle in your ear, you're missing out on a natural but extreme form of interval training that can pay dividends for more than just your legs. They have tremendous arms and shoulders, too," said Nick Tumminello, director of Performance University.
A quick caveat, though: If you're not used to bursts like these, Tumminello says, it's easy to pull a hamstring, halting your training -- and your results. He suggests following these tips to start safely.
Sprint on a hill. The impact on your joints is lower, Tumminello says, which can help you avoid injury. Live in a flat area with no hills?
Instead of the drag race approach, begin your sprints by speeding up from a jog. At a local track, jog the curve, then sprint 10 to 20 yards of the straightaway. Continue interval sprinting in this way. To maximize benefit and lower injury risk, keep your sprints on the shorter side -- no more than 50 yards per sprint.
This will help you maintain a high intensity throughout, says Tumminello, and prevent your form from breaking down, which can lead to injury. To increase the overall results of your sprint workout, increase the number of sprints instead of going for long distances.
When you're starting out, perform a sprint workout just once per week -- you'll be surprised at how sore the workout makes you, even in the abdominals.
Once you're used to the stimulus, Tumminello suggests bumping it up to only two sessions per week, mixed with other gym workouts. Allow at least two days of recovery between sprint workouts.