When it comes to exercise, “no pain, no gain” is a myth. With interval training, also called intermittent training, you can actually increase the “gain” and decrease the “pain” of exercise significantly.
Interval training is a type of exercise that incorporates intense exercise with short bouts of rest. Here’s how to do it. Find the exercising heart rate-beats per minute-that’s right for you. Then exercise at a level that raises your heart rate five beats per minute above that comfort level. At that point, slow down to let your heart rate drop ten beats per minute. When that happens, exercise more intensively so that your heart rate goes back up ten beats per minute. Repeat this cycle up and down. As you do so, you will be able to keep your muscles burning oxygen and reduce the risk of overworking them. Overworked muscles build up lactic acid, which tires you more quickly and makes exercise become drudgery. Also, lactic acid buildup may decrease the benefits of exercise, even reducing the amount of fat your body burns during exercise.
DR. Harold Mayer, while an exercise physiologist at Lifestyle Center of America, discovered that when individual adopt an interval training exercise program, they lose more weight than do those who exercise using continuous training. In fact, in his study, the interval group lost twice as much weight in just ten weeks as did those doing continuous training. Furthermore, those using interval training lost more body fat than those who used continuous training exercise. Specifically, those using interval training decreased body fat by 1.5 percent- compared to a negligible reduction in body fat among those opting for continuous training. Interval training may actually help you lose more weight and leave you with energy to spare compared to continuous forms of exercise.
If you don’t want to bother with monitoring heart rate and counting beats, an easy way to do interval training isto choose gardening for exercise. While gardening, you naturally exert, rest, exert, then rest. Another simple option is to walk up and down hills. Such exercise choices provide an important way to help prevent muscles from working too hard.
Of course, if you’re using a treadmill or other exercise equipment, use a heart rate monitor to follow the interval training exercise program described above. The important thing is to find the exercise program that works best for you- one you are most likely to continue the rest of your life. Even more important than how you exercise is the fact that you do exercise. We were made for movement.
Consider these important benefits of exercise. Dr. Frank Hu and colleagues at the Harvard School of Public Health discovered that women with diabetes who exercise have a lower risk of heart attack. In fact, in his study, the risk was 44 percent lower for those who were most active compared with those who exercised least! The same study showed a 26 percent lower risk of type 2 diabetes and a 40 percent lower risk of stroke for those who were most active compared to those who were least active. Women walking about three-and-a-half miles per hour had half the risk of stroke compared to those walking less than two miles per hour.
I am a Marketing Consultant. A motivational Speaker and Father of 7 awesome kids.I am a Globe Traveler with the mindset of Teaching People from all walks of life how to be positive thinkers and how to gain control and better manage their lives. I am a fan of all sports and at times become a fanatic of Soccer(Football), Basketball,American Football, Table Tennis and Baseball. Love the outdoors and a student of Nature. I am on most Social Media.
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