Interval Training

Danish researchers have found what they believe to be one of the more optimal setups for HIIT. This type of HIIT is called 10-20-30.

The numbers “10-20-30” correspond to the amount of time walking, jogging, and sprinting.

  • 30 seconds walking (or low intensity)
  • 20 seconds jogging (or medium intensity)
  • 10 seconds sprinting (or high intensity)

Link: Have Researchers Discovered the Ideal HIIT Formula?.

Link to Study: The 10-20-30 training concept improves performance and health profile in moderately trained runners.

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I have been guilty in the past of not giving steady state aerobics any respect. I am a big believer in high intensity interval training because it is extremely effective at burning body fat. I LOVE high intensity interval training.

It is quick and gets results, but obviously steady state aerobics have great advantages as well. In this article I will talk about combining the two to maximize fat loss.

Steady State Aerobics
[“Drop That Zero and Get With the Hero!”…Quote from Vanilla Ice in the movie “Cool As Ice”. I am embarrassed that I know that…LOL!]

A Quick Background on Steady State Aerobics

Throughout the 70’s and 80’s steady state cardio was THE way to burn body fat. Everybody was pushing the idea of spending a long period of time on a cardio machine at a walking pace, to reach a target heart rate that supposedly used “fat for fuel”. This did work for people who put in the time and who ate strictly. It was particularly effective for bodybuilders, since they would burn more calories walking due to their high lean body mass.

Steady State Aerobics Worked, But Had Flaws [click to continue…]

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Have you ever heard of the “Tabata Protocol”? It isn’t a brand new way of performing cardio, but it is rarely discussed in fitness circles anymore. It is really too bad, because I think many people could benefit tremendously by incorporating it into their workout routines.

Tabata Protocol Japanese Speed Skating Team
(The Japanese Speed Skating Team…A force to be reckoned with! They have used the Tabata Protocol to increase their performance for years)

So What is The Tabata Protocol?

The Tabata Protocol is an interval routine developed by the head coach of the Japanese Speed Skating team. It is named after Izumi Tabata, Ph.D., who was the former researcher at Japan’s National Institute of Fitness and Sports. He took the coach’s interval routine and conducted a study on its effectiveness. The results were outstanding to say the least. [click to continue…]

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Have you ever heard the saying “If you keep doing what you’ve always done, you will keep getting what you’ve always got”. Well this saying holds true for cardio to some extent. No matter what type of cardio you are doing, you will most likely reach a fat burning sticking point. The way to blast through this sticking point, is to increase the performance a bit.

Performanced Based Cardio
(A picture of a spinning class in Viareggio, Italy)

People Measure Their Performance in Weight Lifting, But Rarely When It Comes To Cardio.

If you were to ask any gym member how much weight they could handle for 6 reps in a basic lift, they could probably give you an accurate answer. If you were to ask them similar questions about cardio, they probably wouldn’t have an answer for you. [click to continue…]

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I’m convinced that Rocky Balboa had an incredible workout program that is far superior to the routines being pushed today. Seriously…if you can get past the “short shorts”, 70’s hair, and “AAAAADRIAN”….you could learn a thing or two from Rocky.

Before I analyze Rocky’s workout program, I have to share with you a VERY entertaining video. [click to continue…]

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Have You Ever Actually Tried to Workout by Jumping Rope?

Seriously…most people have just played around with a jump rope back in Elementary School. A lot of people think of jumping rope as more of a game or a kid’s toy…the ironic thing is that it is actually an extremely effective form of exercise.

Almost every person I know could easily walk at a brisk pace for 15 minutes, but I bet less than 1% of the population could jump rope for that long. [click to continue…]

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So…do I know David Beckham’s exact workout routine? No I don’t…but I’m convinced that he is very lean due to his sport. How many chubby football (soccer) players do you know? Well…every time I have watched the World Cup I have looked for someone out of shape, but I’ve never found anybody.

You can’t say the same for other sports. There are quite a few pudgy guys in professional baseball as well as American Football. [click to continue…]

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Jessica Biel probably has the best body in Hollywood. Seriously, she is a great role model for women who want to get in shape. Jason Walsh, her personal trainer recently revealed to People Magazine the workout that gives her slim thighs, firm butt, and generally a rocking body!

I want to highlight some of the great techniques that Jessica uses and why her workout is so effective. [click to continue…]

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