For Livestrong.com, Greg Presto writes in the article “The Best Exercises for Fat Loss” that sprinting in the form of interval training is a great total-body exercise.
I guess I am doing something right on Mondays.
In this blog, I have discussed sprinting, interval training and intense workouts as being more effective than taking the tortoise-route when wanting to lose weight.
Intensity in short bursts burns calories more quickly and more fat overall. (The cardio zone is not nearly as good as the fat-burning zone.)
Remember our prior discussions (and complaints) about Insanity? Insanity is the definition of interval training… it just happens to be a bad definition for me.
Luckily, Insanity is not the only interval training program.
Interval training is simply bouts of high-intensity exercise alternated with short rest periods. “Simple” meaning turning a normal workout routine into an interval workout routine is pie – up the intensity, rest and repeat.
If you like the track, sprint 100s. If you prefer the gym, get on the treadmill, elliptical or bike and do your own intervals!
Interval training burns more calories and improves the body’s ability to burn fat by promoting the production of growth hormone, which burns fat, and adrenaline, which burns fat and suppresses appetite.
I need me some growth hormone… Wait… Maybe not…
Interval workouts are shorter. Good thing because most people hate exercising for lengthy periods. Interval training also will get you fitter in fewer workouts.
Sprinting will give you gorgeous glutes, muscular legs and an all-over awesome body.
At the track, Ashley and I see sprinters all the time, and I WANT those legs. Remember, I want runner muscles?
According to the article, sprinters also have amazing arms and shoulders. I believe it! Since adding sprinting to my workout regimen, my arms are becoming more muscular and lean doing less pushups. Sweeeet!
A “Be Careful!” Note: You might pull a hammy. (P.S. I like calling it a hammy!) The article suggests beginning sprints on a hill (really?) to put less impact on your joints.
Sprinting only once a week can cause soreness (the good times). The article said even abs will feel the pain-gain, and it’s true. My tummy is sore… and smaller.
Cardio is not necessary to get a high-intensity workout. (It is good for you, don’t get me – or the article – wrong.) However, by strength training opposing muscle groups at the same time, you can increase your heart rate and burn fat.
For example, work the glutes with squats, and then move on to the arms with hammer curls. Or work the legs with lunges, and then do pull-ups (from the article – I cannot do a pull-up).
And Livestrong.com suggests…
“For each exercise, choose a weight with which you can perform 10 reps. Alternate between exercises, performing just five reps of each with a 10-rep weight… Rest as needed between sets and pairs so that you can complete each set of five without failing.”
Alternate 10-15 minutes. When you do it again, try to beat your record. (Just like weights class in high school.)
Not in the article, but something I have tried as a workout… Do squats while doing bicep curls. Do lunges with a twist to work the core. Do step-ups with an overhead press. It works both muscle groups at the same time, which works the body harder. Debbie Seibers does it, and she looks great.
Something I’ve never heard of… intriguing…
Countdown workouts use opposing exercise pairs, too, but require you to keep careful count. Go figure.
According to the article, the workout involves one fewer rep for each move. The whole point is to keep you on track with counting, and also provide motivation because there is a finish line – zero reps.
From Mike Wunsch, performance director at Results Fitness in Santa Clarita, Calif., the article highlighted a few countdown pairs:
- kettlebell swing with squat thrust
- medicine ball side toss with medicine ball slam
- jumping jacks with pushup
- squat thrust with pushup
I have to figure out what a squat thrust is…
The Hurricane (?)
Brief, but intense was the description provided…
The Hurricane is made up of lifting weights and interval training broken up into three groups called rounds. Each round includes an exercise to get the heart rate up, and the two in between. The whole thing lasts about 16-22 minutes.
You might just have to see it because the explanation is just complicated… Check it out!
And the final item…
NOT an exercise or workout regimen but a necessary part of getting fit.
The article has done something for me that I have been trying to figure out precisely for… well, forever…
Calories = [(0.2017 x age) + (0.6309 x heart rate) – (0.09036 x weight) – 55.0969] x time / 4.184
That is one helluva calculation… (trembles in fear of math), but let’s try one for the helluva it!
Calculation for Wednesday’s Hill Workout
[(0.2017 x 23) + (0.6309 x 170) – (0.09036 x 132) – 55.0969] x 30 / 4.184 = 321.7 (I think.)
Math, even with a calculator, sucks.
…after all that work… Pretend I’m a man, and then I burnt 321.7 calories. Ugh!
As a woman…
Calories = [(0.074 x 23) + (0.4472 x 170) – (0.05741 x 132) – 20.4022] x 30 / 4.184 = 356.7
There! That’s how many calories I burned.
I now have the most complicated way to figure out how many calories I have actually burned. (Gotta love Livestrong! :) ) Guess what’s going to happen, though? I’m still going to go off whatever the machine says.
Favorite interval workouts? Go!
How did you burn calories today? I was supposed to run. Instead, I spent two hours cleaning my ENTIRE house. (Except ceiling fans…)