Hey guys! You should really pick up a copy of the November 2009 issue of Glamour magazine (the one with Scarlett Johannson on the front).
On page 121 there is an article on how effective interval training is for burning fat. You know that's what I have been preaching forever. The article states '.....recent research found that woman who cycled for just 20 minutes three times a week but included intervals lost six pounds of fat after 15 weeks, while those who did a consistent pace for 40 minutes lost, get this, NONE.' Whoah.
The intervals have to be intense. On the perceived exertion scale, a scale of 1-10, 1 being easy and 10 being very hard, the interval should be an 8 or 9. The recovery can be very comfortable (3-4). There are many different ways you can train using the interval method. If you haven't ever done any kind of interval training I suggest you start with a bursts of 20-30 seconds, followed by 60-75 seconds of recovery. Within a couple of weeks increase your rotation to 30 seconds on/ 60 seconds off. Then work your way up to 60 on/60 off.
Interval training is the only type of cardio I do. I train three times a week for about 30 minutes per session. One day I use the incline on the treadmill, going up for 60 seconds and then returning to the flat for 60 seconds (just like the workout of the week 1o/4/09). Sometimes I will do speed work - running 6 minute miles for 30 seconds, followed by 30 seconds of recovery. Sometimes I run outside and sprint between two landmarks, for example; two telephone poles, and then I'll jog to the next pole and repeat (this method is called fartlek, a swedish term). Don't forget to warm up, cool down and stretch. The body of my workout is 20 minutes, with warm up and cool down it's about 30 minutes total. There is also a great workout at the end of the article and it's super tough.
Losing six pounds of fat, or zero pounds of fat. Hm. Now that's a tough question..........
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