High Intensity Interval Training - How to Optimize Your Workout Routine and Achieve Optimal Fat Loss

Humans evolved over the millennia being physical - survival meant performing consistently varied relatively low intensity endurance activities such as gathering food, building shelter, tracking animals, and simply moving with the seasons (this was 40,000 years before agriculture appeared). This means that humans developed the physiological need for moving at a low level of exertion for several hours a day.

Occasionally, short-duration outputs of peak power during fights and sprints were required - to chase, or flee an opponent or animal. Rarely, if ever, did man spend any long periods of time with his heart rate significantly elevated as a distance runner might today - just as we can look to those genetic ancestors of ours for answers to our dietary needs (i.e. eat plants and animals; do not eat grains or dairy), today we can and should take note of our ancestors' movement patterns for the exercise component of optimal health.

The Danger of Lengthy "Cardio Sessions" and Aerobics:

As a general description, physical efforts two minutes or less are considered anaerobic and those that last more than several minutes are aerobic. An aerobic "cardio" session is defined as spending long periods of time at 75% of your maximum heart rate. The danger of engaging in lengthy aerobic workouts, such as an hour running on the treadmill or 90 minutes on an exercise bike, is that it creates a stress response within the body. This can result in chronic damage to the body and less optimal fitness than is commonly believed.

"But, I love my 60 minute cardio sessions on the treadmill."Unfortunately, that kind of training (and thinking) is commonplace in today's gyms and health clubs; however, our bodies don't love those lengthy cardio sessions on our favorite piece of exercise equipment as much as we'd like to think.

Lengthy Aerobic Exercise Results In:

increased cortisol levels (cortisol is the stress hormone)
increased oxidative damage to your cells
increased systemic inflammation
depressed immune system
muscle breakdown (called muscle wasting)
decreased fat metabolism

Did you notice that last part about decreased fat metabolism? That's what comes as a surprise to many people - you can actually achieve optimal fat loss with short term high intensity workouts, also known as an interval training routines, than with long drawn-out cardio sessions.

What is Short Interval High Intensity Training?

Short interval high intensity training routines consist of alternating periods of high intensity work with rest in repeated timed intervals. Research conducted by Dr. Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan found that an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes produced remarkable results. His research showed that high-intensity intermittent training routines produced greater aerobic and anaerobic capacity than an hour of endurance exercise.

The Value of Short Interval High Intensity (Anaerobic) Exercise:

burns fat
builds muscle
builds endurance or aerobic performance (that comes as a surprise to many endurance athletes), but without the muscle breakdown
helps improve 'strong finishes' in endurance events

How to Create a High Intensity Interval Training (HIIT) Workout:

The high-intensity phase should be strenuous enough that you are out of breath - typically one to four minutes of exercise at 75 to 85 percent of your maximum heart rate
Recovery periods should not last long enough for your pulse to return to its resting rate.
Pick any type of exercise (running, swimming, recumbent bike, treadmill, elliptical machine, pushups, squats, etc).
Warm up sufficiently to get your body prepared to perform your workout
Select the time intervals and the number of rounds you would like to perform during your workout. (e.g. Tabata workout is 20 seconds of work, then 10 seconds of rest for 8 rounds)
Begin your workout exerting as much effort as possible with each consecutive round of work and get a good sweat on!

How Often Should I Do A Short Interval High Intensity Training Workout?

Short interval high intensity workouts are recommended to be done at least once per week on top of regular movement every day, weekly strength training, sprinting, and other metabolic conditioning workouts.

Are Short Interval Training Workouts for Everyone?

Yes, anyone can do short bursts of intense exercise, although you should start slowly if you've never done it before. Also, it's very important to do a good warm-up beforehand to ensure your body is primed and ready for exercise.
Yes, interval training is hard work, but the sessions are short and you won't be bored.
Interval training is not the only way to exercise, but it is an excellent foundation or for any fitness routine and a wonderful way to get healthy, lose weight, gain muscle, and... get back to your primal roots!

"You try to stay within the rules for the sake of the game, but you can always turn up the intensity."- Lawrence Taylor, ex-NFL pro football player.

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Man Boobs - Lose Them in 4 Easy Steps

Every morning you wake up and sit along side your bed. Your chest is weighing you down and your
back aches. You walk passed a mirror in your room and cringe at the sight of your man boobs. Well
you sir are in luck, because after reading this article you will know How To Get Rid Of Man Boobs.
You've probably put on the pounds over the years, a lot of men have. It's easy not to pay attention
with the world moving as fast as it does and our every day lives being so hectic. But one day you sit
there and realize something needs to be done. You're tired of walking passed mirrors and windows
and seeing your chest bulge from your shirt. Maybe you have even tried to tuck them away "painful",
and have you ever gone to the beach or a pool, taken off your shirt and been embarrassed because
you feel people starring and laughing? Doesn't that make you want to curl up in a ball in a corner
and hide?

It is finally time to take action! Do something about those man boobs. There is the chance that you
may have what is known as Gynaecomastia, which is the over development of breast tissue. If this
is the case I highly suggest seeing a doctor because not only are man boobs unsightly, they can
also cause problems in your back with the extra weight in the front. The first place you should look
is your diet. What are you eating, and how much of it are you eating? Is junk food your norm "Candy,
fast food, chips"; if this is your normal diet we have found your problem already.

How do we solve this problem? It's not going to be easy. It's going to require that you have a certain
mindset and are prepared to work. Your diet is certainly going to have to change. You're going to
have to start eating better foods like vegetables, fruits, chicken breast, and turkey. Check Labels
before purchasing your foods for saturated fats, sugars and calories. Exercise is also very
important. You will want to burn the fat and sculpt your body just like clay. Anaerobic "weight lifting"
and aerobic "walking, running, swimming, jogging" exercises are all fantastic ways to cut the fat off
and watch your man boobs wither away. Here are some basic steps to follow.

Step 1. Reduce Calories: The best way to burn fat is to cut the calories. But be sure not to get out of
control, like starving yourself. Just cut back and read food labels before purchase.

Step 2. Less Sugar: Sugar is burned for energy, sugar found in junk food and sodas burns rather
quickly, where vegetables and fruit sugars burn slowly. However, if you are not using energy to burn
these sugars over time these sugars will turn into body fat.

Step 3. Exercise: Walking, running, swimming, jogging, attending a gym, are all great ideas. The
reason is if you are staying active you can almost eat whatever you want! Why? Because your body
is burning everything you take in. Staying active is a key to getting rid of man boobs.

Step 4. Cosmetic Surgery: This can be expensive and very painful however; the results are usually
100 percent effective. Before taking this step into consideration I suggest trying to do it through a
good diet and exercise. I say this because after your surgery you will still have the same eating
habits and probably be back where you started before you know. That's why I suggest this step as a
last resort. Also be sure to seek a doctor's advice before taking this step.

Remember, you are the only person who can do this; no one can do it for you. But before you know it
those annoying man boobs will be gone.

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Cardio Fitness Training Basics

Cardio fitness training is a fundamental part of any exercise program. The words "cardio" is interchangeable with "aerobic" and is short for "cardiovascular". Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle's ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more "energy" from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.

The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.

A few general guidelines for cardio fitness training:

o Perform cardio training for at least thirty minutes four days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (calculated as 220 minus your age) Heart rate zones vary tremendously from person to person. It's often advisable to work with a certified personal trainer to help establish your personalized heart rate zones.

o Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.

o Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.

o Remember to consult with your doctor before starting a any fitness program.

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Popular Aerobic Exercise Machines

When it concerns aerobic exercise, you may discover that you get a better workout on a machine rather than actually running or jumping rope. Remember too, that like every part of a healthy workout routine, aerobic exercises are exercises that have to be customized to your body and what is advisable for your health. You have to work collectively with your doctor and your personal trainer, if you have one, to develop a system for working out which works for you, and to ensure that whatever you are doing, it is the most beneficial for your body and for your mind as well.

Aerobic exercise machines have become very fashionable when it concerns working out since sometimes they are easier to use and easier to get accustomed to. You do not have to worry about running out of doors when it is cold out or determining a way to have your workout when you don't' have time if you have a machine in your home that you are able to use. The point of aerobic workout is that you are bringing your heart rate up and you're getting in shape. You will be able to do this on a machine as well as running or jumping rope.

There are numerous assorted machines which you might want to try. The two simplest and commonest would be tread mills and bikes. With both of these, you may discover that you can get a superb work out. The aim of an aerobic work out is to bring your heart rate up, so if you are riding a bike or walking or running on a treadmill, you are going to be having your aerobic exercise.

The bike and treadmill are just two of the aerobic exercise machines commonly available and mostly at a very affordable price. Another very good exercise machine is the rowing machine which can be either spring assisted or air assisted. Either the spring or air assisted rowing machine will make you sweat and therefore, your heart rate will increase.

The reason that these two machines are enormously popular is because they are handy. Riding an exercise bike can be something which you do in your front room regardless of what time of day or temperature it is when you finally get around to your workout. Treadmills are the equivalent too, you will be able to get all of the exercise which you require when you're at home.

Having machines to use for your aerobic exercise is something which you should be capable of doing rather easily irrespective of where you decide to work out. Providing you are certain that you are still going to be getting the same amount of exercise, you will be able to see the benefits of working on an exercise machine immediately. It can be the most beneficial way that you have to get your work out completed and to get healthier!

Always remember to have a period of cooling down after aerobic exercise. This may be reducing your running on the treadmill to a walk or gentle cycling on the bike.

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Aerobic Vs Anaerobic Energy Training Systems

To help understand Aerobic training think "with oxygen," and how the body needs oxygen to perform a certain activity. Being in an aerobic state is when the body demands for oxygen and fuel which can produced through breathing in. The most commonly used example of someone who would need to train aerobically is a marathon runner.

Anaerobic means "without oxygen," and is shorter than aerobic training in duration (less than two minutes. With anaerobic training, oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete's body. This is why when you are running a sprint your legs start to burn or feel tired(that is the lactic acid building). A track athlete who competes in events 400m or less would make their most efficient gains using a Anaerobic training program.

When you are becoming an efficient athlete you need to understand the purposes of all of these energy systems as well as some other variables involved, such as Lactic Acid. Lactic acid is formed from glucose, and used by working muscles for energy.

By using a high intensity training program(lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy.

Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. This method of training is popular among MMA fighters and wrestlers who need to have explosiveness while maintaining endurance. While V02 Max may reveal an athlete's genetic potential and natural ability, their lactate threshold can be dramatically increased with a proper training program. Due to the room for improvement of your lactate threshold both complex and simplistic workouts have been created to increase lactate threshold ability.

When looking to improve your lactate threshold, increasing your exercise intensity so you train at or barely above your (LT) heart rate. This training can be interval training or steady training.

I would recommend interval training for athletes who are looking to increase endurance, burn fat, and increase your lactic threshold. You can do this by warming up on a track or a treadmill(depending on knee and joint health with a light jog. After a two minute jog and little sweat, you need to incorporate a higher intensity sprint. For example...

2 minute jog
45 second 60% sprint x3
60 sec break
30 second 80% sprint x3
60 sec break
20 second 100% sprint x2
90 sec break

That is just one example of a interval sprinting workout. With this you will see dramatic gains in little time. Please, if there are any questions, comments, or concerns, please feel free to let me know. Hope this Helps.

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Aerobic Or Anaerobic - Which Is Better?

Aerobic training is exercise that involves or improves oxygen consumption by the body. The word Aerobic means with oxygen. Along with using and improving the body's oxygen consumption, aerobic training also increases the body's ability to burn fatty acids during an exercise session. An example of an aerobic exercise session would be one that consists of a warm up, then a moderate level of exercise for an extended period of time that exercises the large muscle groups, and is then followed by a cool down. No matter what the type of exercise, it is important to know that aerobic exercise is very beneficial from fat burning to cardiovascular health and wellness.

Anaerobic training involves exercise that is intense enough to trigger anaerobic metabolism. It greatly increases the body's functional capacity for development of explosive strength and maximization of the short-term energy systems. An example would be non-endurance sports such as body builders using anaerobic training to promote speed, strength, power and muscle mass. This leads to greater performance in high intensity, short duration activities.

Several physiological responses the body will happen with aerobic training. A person's aerobic capacity will be higher. There will be an increase in trained muscle capacity which is from the capacity to utilize and mobilize fat that is resulting from high amounts of fat metabolizing enzymes as well as increased blood flow. The body also experiences greater development of slow twitch muscle fibers, increased myoglobin content which is essentially an iron-protein compound inside muscle that acts to store and transport oxygen to the muscle. Aerobic exercise improves the body's use of oxygen, thus increasing the ability to store it and transport it, which results in greater slow muscle twitch fibers.

A number of physiological changes exist with anaerobic training as well, and will show the large difference between the two and what benefit each one is. Anaerobic training increases the size of the fast twitch muscle fibers vs the slow twitch. Creates an increased tolerance to higher levels of blood lactate as well as increases enzymes involved in the anaerobic phase of glucose breakdown. Anaerobic training also produces increase resting levels of ATP, CP, creatine and glycogen content. High intensity weight training in sessions of 45-75 minutes will cause increased growth hormone and testosterone levels.

Because aerobic and anaerobic training focuses on very different results on the body, it is easy to assume there are many different adaptations the body must make if one were to choose to only exclusively train aerobic or anaerobic.

If one were to choose to do only aerobic training for over one year, you would see increased overall cardiovascular health. The body would adapt to using fatty acids for energy and would target the development of slow twitch muscle fibers. Those who choose to train aerobically are your typical 5k, 10k and marathon runners. Aerobic training will create endurance and those who train aerobically will be able to maintain exercise at a certain level for a longer period of time. What the body will not experience is a gain in overall strength. Aerobic training will not give a person gains in overall strength, power or explosive strength abilities. The body after a year has conditioned itself to utilize oxygen, burn fatty acids, and be an endurance machine. After a year, it would be hard for the person to attempt to try anaerobic training such as weight lifting. However, it can be done with the change of one's fitness goals and training.

If someone were to choose to do anaerobic training for over a year, the body would adapt to using glycogen as fuel instead of the fatty acids used in aerobic training. The body will use the training to develop fast twitch muscle fibers versus slow, as well as build muscle mass, explosive strength and overall power. The choice to use anaerobic training would allow muscle growth and fitness, but not overall cardiovascular health and no endurance. Body builders are your typical anaerobic training clientele. They have tremendous explosive strength and their bodies have adapted to a large amount of strength for a short period of time versus endurance strength over a long period of time. Many body builders use anaerobic training and no aerobic training and thus it's not uncommon to see an extremely fit body builder who cannot run/walk/jog for even ¼ mile as they have not had any aerobic training to build their cardiovascular health and endurance abilities.

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Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.

Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

copyright 2007 by Greg Landry, M.S.

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