For many years it was thought that the only way to lose weight and burn fat was to follow a low intensity aerobic programme. But research has shown the opposite. To burn fat and maintain lean muscle mass Interval training is the most effective cardio tool for rapid fat loss.
Continuous aerobic exercise has been used for many years by people trying to lose weight and burn off excess body fat. The theory is that it takes the body 20 minutes to activate the aerobic or glycogen system. But the body’s response is to increase the Stress Hormone “Cortisol”. To counteract this increase, Interval Training is the secret.
High intense sprints or intervals with active rest in between, reduces the amount of Cortisol produced after exercise. Interval Training uses the chemical ATP which burns more fat than the traditional glycogen burning approach.
According to World renowned Strength Coach Charles poliquin there are several disadvantages to aerobic training:
v It reduces aerobic power
v The greater the aerobic base the lower the anaerobic power
v Oxidative stress in outdoor activities – produces Cortisol which oxidises the brain
v Its correlated to osteoporosis
v Alzheimer’s Disease is correlated to aerobic volume
v Increase incidence of mononucleosis
v Lowers the immune system – Triathletes and marathon runners are always ill
v Lowers trace minerals such as Zinc – leads to increased infertility
v Increase Cortisol produced overall
v After 8 weeks muscle mass is lost over body fat
v Slows down the metabolism over time
v Aerobic training is inferior for Fat Loss
Research shows that aerobic training worsens power and strength but strength training improves aerobic endurance.
Below is an example of an Interval Training Programme.
For best effects wear a Heart Rate Monitor:
o Warm up for 5 minutes on a treadmill at a moderate walking pace on a 1% Incline.
o Heart Rate should be above 120- 130 BPM
o Sprint as fast as you can for 45 seconds – Heart Rate should be above 170-180BPM
o Take active recovery by walking for 5 minutes
o Repeat up to 6 times
o Cool down for 5 Minutes by walking until heart rate returns to sub 120BPM .