Hope everyone had a happy CNY celebration. CNY is normally a festival where we snack and snack! So if you are here, I assume that you are looking for ways to reduce the body fats in your body. Well done for taking a step to help yourself. Yesh!
So this entry, I will introduce a method that I've been using successfully. It will be intense and requires some level of fitness. Ideally, you must already have the fitness to be able to run for an hour non-stop at fat-burning intensity to be able to pull this off.
This training method is called Interval Training. As I've shared in my last entry that the higher your exercise intensity, the lesser percentage of fats calories were being utilised but it resulted in higher overall amount of fats being burnt.
Interval training requires one to alternate between running at a very high intensity and running at a very relaxed pace. Here, I'll share with all the methods that I've been using. Normally I use distance as a gauge to decide when I would sprint and when I would slow down.
Go to a 400m running track with distance marking. Normally a stadium will have 400m running track. Jog for the first 100m, sprint for the next 100m, jog very slowly for other 100m (to recover from the earlier sprint and prepare for the next sprint) and sprint for the last 100m. This will be 1 set. Rest 5mins between each set to ensure you can perform adequately well in your upcoming set. Do 3 to 4 sets. Increase the number of sets as you become fitter.
You can also use time as a gauge if a running track is unavailable (sorry, no excuse to skip training because I always have alternatives!). Start with a slow jog for 2mins, sprint for 20s and go back to slow jogging for 2mins before signing off your 1st set with a 20s sprint. Walk for about 2mins to catch your breathe and get ready for the next set. Do 3 to 4 sets. Increase your sprint duration as you become fitter (e.g. from 20s to 30s).
As I've said before, a long jog probably utilise more percentage of fats than a sprint but a sprint would probably burn higher amount of fats. Lets take an illustration to help understanding this concept:
Jack jogged for 30mins and burnt 280cal of which 50% used were fats. Therefore 140cal comes from fats.
Let's say Jack does the above stated interval training. He done 3 sets and used 450cal of which 40% used were fats. Therefore, 180cal comes from fats.
See the difference? Interval training would accelerate fat-burning. 3 sets of interval training probably lasted less than 30mins but compared to a 30mins jog, it uses more fats calories. You will also get fitter faster. Another advantage is that your metabolism will be boosted long after your exercise ends (up to 24 hours after your run ends depending on intensity)! Low intensity exercise only burns calories while you are actually doing the exercise while high intensity exercise burns even after you've stopped your run.
Fat burning is getting easier aint it? Haha. I'll end my entry here. Will be back with more fat-burning tips. Stay tuned to FatsOff!
Happy Chinese New Year to all (But dun forget to exercise too!!!)...
So this entry, I will introduce a method that I've been using successfully. It will be intense and requires some level of fitness. Ideally, you must already have the fitness to be able to run for an hour non-stop at fat-burning intensity to be able to pull this off.
This training method is called Interval Training. As I've shared in my last entry that the higher your exercise intensity, the lesser percentage of fats calories were being utilised but it resulted in higher overall amount of fats being burnt.
Interval training requires one to alternate between running at a very high intensity and running at a very relaxed pace. Here, I'll share with all the methods that I've been using. Normally I use distance as a gauge to decide when I would sprint and when I would slow down.
Go to a 400m running track with distance marking. Normally a stadium will have 400m running track. Jog for the first 100m, sprint for the next 100m, jog very slowly for other 100m (to recover from the earlier sprint and prepare for the next sprint) and sprint for the last 100m. This will be 1 set. Rest 5mins between each set to ensure you can perform adequately well in your upcoming set. Do 3 to 4 sets. Increase the number of sets as you become fitter.
You can also use time as a gauge if a running track is unavailable (sorry, no excuse to skip training because I always have alternatives!). Start with a slow jog for 2mins, sprint for 20s and go back to slow jogging for 2mins before signing off your 1st set with a 20s sprint. Walk for about 2mins to catch your breathe and get ready for the next set. Do 3 to 4 sets. Increase your sprint duration as you become fitter (e.g. from 20s to 30s).
As I've said before, a long jog probably utilise more percentage of fats than a sprint but a sprint would probably burn higher amount of fats. Lets take an illustration to help understanding this concept:
Jack jogged for 30mins and burnt 280cal of which 50% used were fats. Therefore 140cal comes from fats.
Let's say Jack does the above stated interval training. He done 3 sets and used 450cal of which 40% used were fats. Therefore, 180cal comes from fats.
See the difference? Interval training would accelerate fat-burning. 3 sets of interval training probably lasted less than 30mins but compared to a 30mins jog, it uses more fats calories. You will also get fitter faster. Another advantage is that your metabolism will be boosted long after your exercise ends (up to 24 hours after your run ends depending on intensity)! Low intensity exercise only burns calories while you are actually doing the exercise while high intensity exercise burns even after you've stopped your run.
Fat burning is getting easier aint it? Haha. I'll end my entry here. Will be back with more fat-burning tips. Stay tuned to FatsOff!
Happy Chinese New Year to all (But dun forget to exercise too!!!)...
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