Welcome! My first blog post will address what kind of cardiovascular / aerobic exercise should I do on my own to lose body fat?
First things first - any movement is good movement. But one way of training is more effective to lose body fat than others.
An acronym that is simple and easy to remember:
F.I.T.T
Translated:
Frequency
Intensity
Time
Type
Can you guess which one of these 4 is the most important? The temptation is to say time. After all, we are conditioned (magazines, peers, gyms, trainers) to spend as much time as possible exercising. For most of us, that option isn't realistic. Especially gyms - buy a year membership, spend more time there - spend more money.
But in the end, time doesn't matter too much.
Now you may be quick to guess type. Am I rowing? running? pushing cars? (yes, it's great exercise ask me about it). True, the body conditions itself to a repeated stimulus. And to a degree, type is a little more important than time. But not by much.
Frequency: How often are you doing what you're doing. Are you training 1, 2, 7 times a week? Again, you may be tempted to think the more the better, but that is conventional wisdom. And conventional wisdom will often surprise you with it's lack of wisdom.
The wise choice?
Frequency
Intensity
Time
Type
Intensity defeats extensity, frequency, and type. Each time.
You can accomplish more through 3 x 20-minute sessions of intense training than any other training method. Pick a movement: Biking, running, steps, jump rope - they all can be used to further your training via this method.
A typical high intensity program uses intervals at its core. After a thorough warm-up, you exercise at a relatively easy pace for a few minutes. Then engage in high intensity for 30 seconds - 1 minute. Cycling rest with intensity for the elapsed time.
But how do you know if you're training hard enough? Perceived exertion is one way. Assigning a numerical rating to how hard it is for you. 1 being the easiest, 10 being borderline impossible. Most assign good interval training a high 7 or low 8.
There is another way, a little more scientific - which I will cover in my next post. But in the meantime, questions, comments, discuss.
First things first - any movement is good movement. But one way of training is more effective to lose body fat than others.
An acronym that is simple and easy to remember:
F.I.T.T
Translated:
Frequency
Intensity
Time
Type
Can you guess which one of these 4 is the most important? The temptation is to say time. After all, we are conditioned (magazines, peers, gyms, trainers) to spend as much time as possible exercising. For most of us, that option isn't realistic. Especially gyms - buy a year membership, spend more time there - spend more money.
But in the end, time doesn't matter too much.
Now you may be quick to guess type. Am I rowing? running? pushing cars? (yes, it's great exercise ask me about it). True, the body conditions itself to a repeated stimulus. And to a degree, type is a little more important than time. But not by much.
Frequency: How often are you doing what you're doing. Are you training 1, 2, 7 times a week? Again, you may be tempted to think the more the better, but that is conventional wisdom. And conventional wisdom will often surprise you with it's lack of wisdom.
The wise choice?
Frequency
Intensity
Time
Type
Intensity defeats extensity, frequency, and type. Each time.
You can accomplish more through 3 x 20-minute sessions of intense training than any other training method. Pick a movement: Biking, running, steps, jump rope - they all can be used to further your training via this method.
A typical high intensity program uses intervals at its core. After a thorough warm-up, you exercise at a relatively easy pace for a few minutes. Then engage in high intensity for 30 seconds - 1 minute. Cycling rest with intensity for the elapsed time.
But how do you know if you're training hard enough? Perceived exertion is one way. Assigning a numerical rating to how hard it is for you. 1 being the easiest, 10 being borderline impossible. Most assign good interval training a high 7 or low 8.
There is another way, a little more scientific - which I will cover in my next post. But in the meantime, questions, comments, discuss.
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