Cardio Burn

By: Spencer Fiumara

The workout this week is going to be more directed towards cardio and less towards weight lifting for those of you who are looking to lose fat and maintain muscle follow the regimen below. 

Three days a week you’re going to perform high intensity interval training. The following cardio will assist with burning fat while maintaining optimal muscle. This type of training will assist with less joint pain, save your immune system, save your body composition, and most importantly...TIME. 

Back in the day the theory was that to burn fat, you must stay in the fat burning zone. 

What is the fat burning zone?

-” (heart rate between 50-65%) for 60-70 minutes”

You don't start burning fat until about 20 minutes into the work-out.  So if you do a 70 minute session, you will get 50 minutes of fat burning. 

You see the instant that you are done with low intensity jogging; your body is done burning calories.  But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the workout.  So the total amount of calories burned from intense intervals far exceeds that of jogging type cardio. 

“So where do I start?”

Try hoping on the treadmill and doing one minute at 3.5 mph and one minute at 10 mph.

*Caution this type of training isn’t for everyone and I would not recommend that you commit to this regimen if you are a beginner to cardio*

Hint: If you have to make modification to the speeds to start please do so. For instance...

-Start at 2.0 mph

-Increase to 5.0 mph 

Then progress weekly.