Best Cardio Intervals for Fat Loss - Part 2

Best Cardio Intervals for Fat Loss - Part 2

For the best cardio intervals for fat loss part 1...
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Now onto part 2...

If you don't have variety in your program, you are more than likelyto end up at a fat loss plateau soon rather than later. Variety isone of the keys to keeping that fat loss coming.

So not only should you have variety within your training week (i.e.alternate between two different interval training workouts, ratherthan just doing the same interval workout each time), but youshould also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. Tomodify your interval training workouts, you can...

- switch exercise methods (and even use bodyweight exercises forintervals)
- increase or decrease the length of the interval (while decreasingor increasing the intensity, respectively)
- increase or decrease the number of intervals per workout- increase or decrease the rest time between intervals

First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from bestto worst, based on my experiences...

1. Sprinting outdoors (and hills might be the absolute best)
2. Strongman movements (Farmer's walks, tire flips, car pushing)
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stairclimber
7. Rower
8. Swimming (only works for competent swimmers)
9. Elliptical & Crosstrainer machines

Okay, so how long should you do intervals?

First, I stand by what I said last week. There does not seem to bea "best" interval training program. But that is good because itallows us to use variety in our approach. (So perhaps the bestinterval training method is simply the one that changes every 4weeks.)

Interval recommendations have ranged from 15 seconds (from MuscleMedia waaaay back in the late 90's), to 5 minutes (these are knownas aerobic intervals). So let's take a look at each intervalrecommendation and all those in between.

15 seconds
The great thing about 15 second intervals is that you'll be able towork at a very high rate (almost near your maximum power output),as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals onmachines, because it takes a long time to "build up" and "bringdown" the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, youshould do so only if you already have an above average level offitness. Your rest interval should be at least 15 seconds long, andcan be as long as 60 seconds. The longer you rest, the harder youwill be able to exercise in each interval.

20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanesescientist that published a study on this routine. It is verydemanding (obviously), and while some trainers have suggested thisis the best method for interval training, I don't think there isany proof that you will get better results.

Clearly, the pro's with this method (as well as the 15 secondintervals) is that you'll get your workout done faster (providedyou do the same number of intervals as any other workout).

Again,it would be very difficult to perform this type of intervaltraining on a machine, due to the time lag as you increase ordecrease the settings. And finally, these too should only beperformed by above average fitness levels.

30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals,while advanced fitness levels will rest 30-60 seconds. The longer(relative) rest allows you to work harder in each successiveinterval (i.e. you'll almost be able to match your performance inthe first interval with each following interval).

Short restintervals (as in the Tabata protocol) will lead to a dramaticdrop-off in performance with each interval. You can easily do the 30-second intervals on any machine.

45 seconds
These intervals are proven for fat loss, in addition to beingeffective for many team sports (such as hockey, soccer, basketball,and rugby). I have used 45 second intervals extensively in bothareas of training. Not only will these tax your muscles, they willalso tax your will to complete each interval (if done at the rightintensity). Use 45-90 seconds of recovery between intervals. Do 3-6intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use60-120 seconds of recovery between each.

120 second intervals
These are now officially aerobic intervals, and can be used forboth fat loss and improving aerobic capacity for sports andrunning. A great way to achieve two fitness goals at once. Exercisefor 2 minutes and then recover for 2 minutes. Repeat 6 times. Theseworkouts take longer (obviously), but can have a role in changingyour body and improving your performance.

5 minute intervals
Same strategy as with the two minute intervals. This reallyincreases your workout time, so these are only used with seriousendurance athletes.

Beginner vs. Advanced
If you are thinking that these intervals all sound "too intense"for you, please don't worry. Interval training is all relative. Youdon't have to sprint for your life in each type of interval.Instead, just work at a slightly harder than normal pace. By theend of the interval, you should be getting tired, but you shouldn'tbe gasping for air. Start conservatively and you will get the hangof it.

For example, if you regularly use level 5 on the stationary bikefor 30 minutes continuously, you might try doing a 1 minuteinterval at level 7. Try that for an interval workout and let meknow how it goes.

My favorite intervals for fat loss are between 30-60 seconds. Thesehave been the staple intervals in my Turbulence Training workoutssince the first workout was designed back in 2001. But again, Ithink you will get your best fat loss results if you vary yourinterval training workouts - just like you must vary your strengthtraining workouts.

That's enough for now...

Next week: How to use bodyweight exercises in your workout for fatloss and muscle-building

Intervals are the secret to success,

CB

P.S. Do you need to lose your post-vacation belly?
Then use the interval methods outlined above and the TurbulenceTraining workouts from http://www.turbulencetraining.com.

"Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of body fat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."
Pat Rigsby
President
The Fitness Consulting Group
www.fitnessconsultinggroup.com

Click here to get your Turbulence Training workouts:http://www.turbulencetraining.com/



cardio intervals