Interval Training For Moms Coaching.
To kick off this Q and A session – have to 1st address the most important question….
Q: What are Intervals?
In order to properly perform Intervals as well as get the best possible fat loss results – you must understand what Intervals are.
Intervals are simply a more effective type of cardio.
Yes – absolutely cardio is an important component of your Fat Loss Plan – however, it is NOT the end all be all of your fat loss results….NOR does it need to take up any more than an hour of your week.
A complete interval training for moms workout usually comprises several short, alternating periods of both higher and lower intensity exercises.
Here’s a Video I posted back in January that demonstrates How To Do Intervals.
NOTE: If you have any health condition or are prone to injury, you should ease into interval training slowly and consult your doctor for further advice.
So when you DO INTERVALS you are alternating brief, high intensity periods of exercise (where you work out as intensely as you can), followed by active recovery periods, where you slow down just long enough to catch your breath so you can go right into the next round with just as much intensity.
Interval training for moms are Short and “Sweet” vs. long, tedious, time consuming and boring.
High intensity cardio in the form of intervals is much more effective than ‘normal’ low intensity cardiovascular exercise – especially in terms of fat loss. 10-15 minutes of high intensity cardio performed 3 or 4 times per week is all you need to burn more fat and reshape your body.
Q: What About Calorie Burn?
But I Burn MORE Calories The Longer I Go On The Treadmill!
It’s time to stop banking on the calorie burn that pops up on your favorite cardio equipment. Sure, a longer cardio session you may burn 400-500 calories …..after an hour or so.
When Fat Loss is your goal, it is not how long you can go and how many calories you can burn. This only gets us into the trap of going longer and longer for little to no return.
Your concern and focus needs to lie in boosting your metabolism so your body burns more calories 24-7 – not just during the time you are “doing cardio”.
A lot of women fall prey to the number of calories burned on a treadmill for it is immediate feedback…immediate gratification that they are making progress – and their efforts on cardio will erase the # of calories they indulged in the day before.
Well did you know that this number can be off by as much as 30% as it does not account for several different variables….such as your body fat percentage or your true your fitness level.
To further the issue, the typical “Cardio for Fat Loss” mindset is: The more calories I burn, the faster I will lose weight, the more weight I will lose.
That is great, however, immediate calorie burn is not what makes a difference on your body’s ability to burn more fat and calories all day long. The elevated calorie burn you see on a treadmill diminishes and goes back to “normal” shortly after the cardio session ends…..this means your body is burning less overall calories.
Consequences of Long Duration Cardio
The longer you “do” cardio, the more you put your body at risk of taking energy from or burning lean muscle. This is NOT good if Fat Loss is your goal.
Muscle is the foundation of your calorie burn…the more lean muscle you have – the more calories you burn – all day, all night….sitting down, standing up, sleeping, watching TV….not just when you are exercising.
So in essence – women find themselves doing more and more cardio based on the # of calories burned and the fact that they end up having to do more and more since the entire process ends up backfiring and slowing down their metabolism. It is very common for women to end up doing long bouts of cardio just to maintain a body they are not happy with, feeling nothing works and there is no other option.
See the Sillyness of it all!
When intervals are performed at an intense level, your body will spend the rest of the day expending energy to recover from the challenge you have given it.
This is referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout – this in turn allows you to burn more fat and calories for the rest of the day.
Traditional cardio – while yes has some benefits – will not give you this benefit nor the advantage to faster and more effective fat loss Interval training For Moms.
Q: Can I do MORE than 15 minutes?
I get this question a LOT!
And I’ll be honest…I love to play along and ask – “Why?”
If your answer is anything similar to….I want to get results faster – then you are completely missing the point. If you only have a couple hours a week to burn fat – STOP Wasting this time by trying to do MORE and MORE Cardio!
Even if you are doing the right TYPE of cardio and sticking to Interval Training sessions – more intervals will not allow enough recovery, you will not be able to achieve a sufficiently high intensity which will only diminish the effectiveness of the workout = you would be spending your time and energy working out with little to no results.
“But I enjoy my hour cardio workouts”
Good for you.
If this is what makes you happy and you are loving the results you are getting from these longer cardio sessions then I am not about to tell you otherwise.
Q: Can you please give an example of moves to do during the “off” portion of intervals?
See the above video and be on the lookout for more intervals for moms videos this week. Also, just use common sense when it comes to these movements…what can you do for 30 seconds, for example, that allows you to recover…marching in place? The “off” moves do not have to be complicated – they must fit you and your ability to feel recovered enough to give it your all when the “on” starts up again.
Q: Is there a best time of day to fit in the intervals?
Yes – the time of day that makes it easy for you to Stick to your scheduled interval training workout. The majority of busy moms find that early morning workouts are best for they are able to get their workout in before the day gets away and starting the day off with a workout fills you up with an amazing amount of energy – which can only help you to feel better about YOU and lead to better choices all day long.
Q: Is it considered more advanced if you can do a longer interval with a shorter rest period like 90/30 for example or is it still just as good to do 30/30 or 60/60?
No. You can make any timed interval more adavanced depending on the move you choose and the intensity at which you can perform it.
Q: So Intervals Can Burn Off the Mommy Belly?
When I share that one of the benefits of Interval Training is the reduction of Belly Fat I need to make it clear that NO amount of exercise – cardio, intervals, circuit training, strength training, etc.- will make your belly fat go away IF you do not have the other fat loss components in place.
That being said…Interval Training for moms added to a fat loss plan WILL help you burn more belly fat than traditional cardio.
Remember…the process of fat loss requires that you are taking steps to boost your metabolism and take care of YOU.
This means you must be following a full body strength training program, that keeps you challenged and changes about every 4 weeks, you are doing the RIGHT amount of cardio – as demonstrated here, intervals are the way to go – and of course you MUST take a closer, more Honest look at what and how you are eating.
Sorry – you just cannot rid your body of FAT by trying to exercise out the calories you overeat.
So please do not sit here and wonder or even ask what types of Interval Training moves will focus more on the belly area. ALL of them do – its just that you will have a very hard time seeing the results when an effort to change up what you eat is not being made.
Intervals and Burning The Belly Fat Study Recap
According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, “high intensity intermittent exercise may result in greater fat loss in the abdomen”
*Trapp, E.G. (2006). Effect of high intensity exercise on fat loss in young overweight women. PhD thesis.
Group 1: Three workouts per week of 20 minutes of intervals (8s sprint followed by 12s recovery) for 15 weeks
Group 2: Three cardio workouts per week of 40 minutes for 15 weeks
Group 1, the interval group, lost a significant amount of abdominal fat.
Boucher believes intervals work so well with the reduction of belly fat for it has something to do with the increase in hormones called “catecholamines” (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio. Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat…so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat loss.
Q: I know your intervals are popular for getting rid of “baby belly”! I was wondering if intervals will work good for getting rid of my “baby butt”?
Yes Intervals help you reduce total body fat – as long as you are also making full body strength training the priority of your workouts, cleaning up what you eat, taking care of YOU and doing this with consistency.
Q: Holly, Be honest…You really only do cardio for 45 minutes a week?
Yes, I do.
If you have not already noticed, I am one Busy Mom….I do not have the time to spend any more than 10-15 minutes a workout – nor do I have the patience or attention span!
Intervals are the ONLY cardio you will ever catch me doing….and to be WAY super honest with you – on an average week, I only get two, 10-15 min intervals sessions in. If I am in need of an energizing kick, I will throw an 8-10 minute session in during the middle of the day.
Knowing as a busy mom I only have to do Intervals 3 days a week ~ allows me to stick to it and also provides me the time needed to get my strength training in too.
This is one of the tricks to the Fit Yummy Mummy Workouts – when they FIT your lifestyle….you will actually Stick To Them (which equals far greater results than doing the excuse approach).
Q: I struggle with interval ideas. What are other easy interval ideas? I just feel at a loss when it comes to intervals.
If Ideas are what you need – then next week I have the perfect solution for you! This is one of the biggest reasons why I spent the past couple months creating a new intervals training for moms resource – everyone is always needing new ideas – and this does it for you – plus shows you how to create your own interval training workouts so you are never at a loss of what to do.
Q: Are the interval sessions that you will have on the DVDs all be 15 minutes or do they range in length?
Yes they are all 15 minutes. I have a total of 4 follow along IT follow along workout videos and downloadable soundtracks …. 30-30, 60-60, 60-30 and 45-15. There will be an early bird special that also gives you bonus tracks and videos for a Tabata (20-10) and a Pyramid IT workout.
I will be posting a video soon that gives you a sample of all 4 tracks so you can get an idea of what to expect.
Here’s a sneak peek at the Intervals for Moms package that will be available June 28th!
Do you have more questions about interval training for fat loss?