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Trainers across the country are pushing short/intense training workouts to burn fat. This is true. Shorter, more intense workouts do the job of burning fat after the workout at a higher level than longer aerobic type workouts because of the muscle intensity. However, performing just short, intensive workouts for women is not the only way to go unless you want a more muscular look.
My recommendation is to vary your cardio workouts between short, intense and long/steady cardio sessions. Perform longer cardio sessions more often than short, intense training unless you’re starving for time. Example of a program that I’ve given a client that runs 6 miles effectively.
Monday: jog 4 miles
Tuesday: jog 3 miles with rolling hills, 5 x 25 yd sprints (70-90% max), 5 x 50 yd sprints
Wednesday: jog 6 miles
Thursday: cross train (spinning, kick boxing, boxing etc..)
Friday: treadmill: warm up 10 minutes, then 20 min jog with 5 x 30 second (every other 2 minutes )sprints returning back to your 75% max speed, followed by 5 x 1 minute jogs at 60% max at incline of 8-12. Jump rope 2 x 3 min.
Saturday: jog 8 mile
Sunday: Day off Benefits Of Short/Intensive Cardio:
- Burns fat using glycogen (stored sugar)
- Increases Cardio Endurance for short burst activity
- Increases Muscle Fiber i.e. sprinting (FYI; sprinting is one of the best butt firming exercises!)
- Burns calories quick
Benefits of Longer/Aerobic type Training
- Boost capillary density and oxygen transport
- Elevates lung diffusion capacity
- Uses primarily fat for fuel at one hour as long as its challenging and constant level of heart rate elevation
- Great for enorphin elevation ( hormones to better your mood)
Summary: apply both types of cardio training to burn fat. Eat less. Stay away from simple sugars, lots of starchy carbs, saturated fats and alcohol. Hope this helps you burn fat. Please throw me a comment below.
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