Cardio Interval Training…Why YOU Need To Do It!

April 17, 2012
When you step on a treadmill or elliptical, what is your plan of attack?  If you’re like most people, you start running and just go at the same speed for 30 + minutes, dreading every second, counting down until the time is up.  Why would you train this way when there is a much better plan of attack that will make the time go by faster and you will burn more calories and boost your metabolism?  Intervals are the way to GO!
The science behind cardio interval training is that by exercising in short segments that alternate high intensity with a rest period in-between, you can dramatically improve your cardiovascular fitness and fat-burning capabilities in a fraction of the time. High intensity burst cardio will engage your super fast muscle fibers and promote the production of human growth hormone (HGH). HGH is a vital hormone that improves your physical strength, health and longevity. 
Understanding exercise-induced growth hormone, what it is, what it does and most importantly, how you can produce more of the most powerful fat-burning, muscle-toning, fitness-improving substance known to science is key! HGH, or as I call it, the “fitness hormone,” has been called the fountain of youth. And why not?! This hormone is injected by Hollywood for all the right reasons- younger looking skin, more muscle tone and unlimited high-energy. But I am here to tell you that you do not need to pay for those expensive injections to benefit from HGH. Your body produces it naturally through exercise! Exercising in shorts bursts followed by periods of recovery promotes the production of HGH and burns excess body fat.

Here’s what you do: Think…Intensity! Intensity! Intensity! So, if you are on the elliptical, work your way to increasing body temp first (this is warm-up). Then on that first 60 second interval, add some resistance either by adding 2 levels or if you are on the treadmill add 2 towards an incline and go all out, working towards an out-of-breath feeling. Then back off to a good even pace keeping that heart rate up during the 3 minutes. On that next interval, do it again until you feel a good leg burn. Body temp should be rising and as you continue your high intensity training, you want to eventually feel an adrenal response (slightly painful). This adrenal response is responsible for the HGH release. The release of epinephrine (adrenaline) that boosts the body in stressful situations and norepinephrine, which maintains normal blood circulation, both play vital roles in HGH release. Exercise must achieve the out-of-breath, slightly painful level of intensity that produces an epinephrine response before HGH is released.  This is why it is so critical you go HARD during the 60 seconds.  Repeat these intervals (60 seconds hard, 3 minutes recovery) for approximately 25-30 minutes (or 6 to 7 cycles).

So, are you gonna go for it and get the most out of interval training??

Benefits of Intervals:
-Increases calorie and fat burning
-Most efficient/effective cardio training
-Increases calorie burning 2 hours after exercise
**Download an interval timer app on your smartphone so you can train the smart way!

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