Reinvent your cardio workouts with these six tricks to lose fat faster.
1-BECOME A FAT BURNING MACHINE
Cardio is
the cornerstone to any good weight-loss plan— especially intervals, where you
alternate going as fast as possible with brief periods of recovery. To help you
make those sprints as effective as possible, we asked Phil Campbell, an
interval-training expert and author of Ready, Set, Go! Fitness for his best
fat-burning tips.
2-WARM UP
"You
want to take your heart rate up progressively," Campbell says, "Focus
on large muscles like the hamstrings and quads. Try ankle circles, knee
circles, some light hip stretches—they all get your muscles and ligaments
prepared to fire faster."
3-TIME YOUR SPRINT
"The
key is to get totally winded in 30 seconds or less," he says, "If
you're on a treadmill [or an exercise bike], start sprinting as the machine
speeds up. When it reaches top speed, go all out for 30 seconds. Then slow it
down and go nice and easy for 90 seconds to recover." If you're running
outside, try to cover about 200 feet—roughly half a city block—as fast as
possible. Walk slowly for 90 seconds to cool down, then repeat your course.
4-STRAIGHTEN UP
Almost
everyone leans forward when they work out on a cardio machine. This lets you
use gravity to pull you forward, making the effort a bit easier. "If you
stay upright during your sprints," Campbell says, "it keeps the
intensity on your muscle the entire time."
5-NEVER PUSH RECOVERY
You get the
biggest spike in calories burned when your body is forced to transition from a
state of rest to a state of full-on activity, Campbell says. "Even if you
feel like you can go all out again after just 30 seconds, you're still better
off waiting the extra minute and then pushing yourself even harder."
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Source: http://www.muscleandfitness.com
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