Every now and then I like to share some information from the latest exercise studies. Use these advanced training techniques to avoid boredom and get better results from your workout.
Interval training is an exercise session in which the intensity and/or duration of exercise are consciosly alternated between harder and easier work. According to The Journal of Physiology’slead investigator Martin Gibala, Ph.D., you don’t need to go all out to get the fat-burning benefits of cardio intervals. Whether you are swimming, biking, or running, try this: On an effort scale of 1-10, if you feel comfortable at 5, push yourself to 7 for one minute, then do a minute at an easy pace. Work up to 10 one-minute intervals. Not only will you increase your aerobic capacity and endurance, you will speed up your metabolism and burn fat faster.
The Journal of Strength and Conditioning Research recently stated that the typical person will burn 33% more calories after doing super-sets (back-to-back sets of two different exercises) compared with sets that let you rest between moves. Try incorporating super-sets into your next strength training workout. For example, you could alternate lat pull downs with push ups, for three sets, and then bicep curls with triceps dips, for three sets. This can be done with almost any type of workout.
Happy exercising!
Try alternating exercises like push ups with another upper body move such as latpull downs