Fat Loss For Moms Intervals Question Answered
“Holly~
I would like to learn more about intervals from you. Are intervals for 15 minutes enough?
I work out between 4 and 5 days per week, doing a variety of cardio and weights. I usually focus one day on cardio and the other day a split between cardio/weights. I’ve been reading about intervals and want to know how I can use intervals on the Eliptical trainer? I use them on the treadmill at rest going 3.5mph and 4.0 mph on the interval…I don’t find that I burn more calories this way though…any suggestions? I typically burn 435 calories in a 40 minute workout 20 on treadmill and 20 on eliptical..any help or advice would greatly be appreciated.
~ Heidi, brand new member of ClubFYM.com
Heidi,
Looks like you have a consistent workout schedule down – Good for you! Glad you are interested in finding out how to get the most out of your interval sessions.
When it comes to cardio for Fat Loss for moms ….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.
True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath. Typically this takes place in no more than 10-15 minutes.
The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout! If you can go for 20 minutes….and 20 minutes more, you may simply not be working intensely enough.
The actual part of the Interval training you described – 40 minutes – has more similarities to steady state cardio. If you were to change up the variables, you will find that working more intensely not only cuts your cardio time in half – if not more – but you will see results MUCH faster.
For the 20 minute treadmill routine you described:I would ask….
How long your intervals last and ask you to increase the intensity by increasing the speed and incline.
I’ll share my most recent Interval Routine as an example of how to change up the variables to make your routine more intense.-(FYI: this is more advanced)
1 minute high
30 second low
repeat 8 cycles
Still under 15 minutes but very intense for I have very little time to “recover”‘ – and my “High” may be running at a 8.5 on a 5 incline OR Fast Walk 4.4 at an incline of 15
Of course this is only a treadmill example.
Cardio equipment is not necessary to get an effective Fat Loss For Moms interval session in. I also weave in body weight intervals when I am short on time, cannot leave the house, or if I am in need a quick burst of energy. I like to use DB swings, body weight squats or burpees.
To address Calorie Burn, this is not the focus when using cardio for fat loss – instead…with the principles I teach in Fit Yummy Mummy, the focus relies on the calories that you cannot see.
Short burst resistance training, intervals and of course supportive nutrition are the habits that deserve your focus – for these are the very habits that cause your body to burn more calories AFTER the fact ~ for the following 24-48 hours….LONG after your workout is over.
Best to adjust your focus to work out in a way that boosts your metabolism in the long run – this is something steady state cardio cannot provide for you.
Besides – the calorie burn noted on cardio equipment is deceiving….for one, it can be off by 30% and two, the increased calorie burn you see drops off shortly after your cardio session – and can easily be erased by drinking an overloaded smoothie or a trip through the drive-through.
When it comes to cardio you can be relieve to know that you can stop wasting your time and stalling your fat loss efforts. Your solution for fat loss lies in shorter, more-intense Interval sessions.
You will burn more overall calories, boost your metabolism and preserve muscle, which will make you look tight and lean as you transform your body.
~ Holly
Would you like some extra assistance?
How about some INTERVAL VIDEOS!
Log in to ClubFYM.com to access your Free Interval videos – stop wasting time on long, drawn out cardio sessions- Let me show you how to Get MORE out of Doing Less!
“I absolutely love the fact that you show us how to reach our goals instead of just telling us what to do! It’s fantastic and I can’t wait to try things out tonight!
Thank you so much Holly!!!”
~ Tracy, Proud member of ClubFYM
“Wow! Thanks for all the great ideas! I’ve been thinking about cancelling my expensive YMCA membership for a while now, and now I know I can really cancel it and know that I have a great variety of interval exercises to do at home!!!! YAY! Thanks for saving me almost $600 A
YEAR!!”
~ Jessica, Proud member of ClubFYM
For a more detailed and guided plan specifically tailored to Fat Loss For Moms, be sure to grab your copy of the Fit Yummy Mummy Lifestyle System .
~
No related posts.
Related posts brought to you by Yet Another Related Posts Plugin.
Hi Holly,
I am very happy with your program. 3 times a week I do your excercises. I am getting stronger and that feels great! The other 3 days I kind of do the intervals. About the intervals, this is who I do it: I walk the dogs for 1 hour and have a wonderful chitchat with my sister who is accompagning me. We wear our Nikken sportshoes (both 1 kg heavy) and we start our interval after about 5 or 10 minutes. I am in the 7th week of the program now, so we do 30 seconds fast powerwalk (as hard as possible, so no talking…) and 1 minute at ease. Mostly I feel like going again as my breath is back to normal. So that means in about 45 seconds or less. We repeat our interval 8 times and after that we walk some more until we are home, so we have a long cooling-down. It really feels like a wonderful workout and is a good sweatbreak!
My question is: Do you have some advise for me? We love this routine, but I don’t know for sure if this is the right or most efficient way to do it.
Thank you for all the support and inspiring things to keep me wanting to go on!
love,
Annette
Holly,
After reading this post – I decided to give the 1 min high/30 sec low on my stationary bike this morning. I needed to get my cardio done in the shortest amount of time today. WOW!!! I’m dead!!! After 7 repetitions, I couldn’t perform another! My heart was pounding – my chest was heaving and my thighs and butt were on FIRE!! I’m definately going to switch up my intervals like this. Maybe, this is exactly what I needed – Thankyou :0)
After struggling to figure out how to do intervals at home, I bit the bullet and we bought an elliptical machine, which I love. Now that my husband is watching me do intervals on the machine, though, he is totally concerned about me! He sees me giving it my all on the high intensity parts where I am huffing and puffing away, and he’s sure it is not good for my heart! (He says, “I never see ANYONE at the gym working out like this!”) I have tried to explain the reasoning behind why I do it the way I do it, but his concern remains. I don’t have a heart rate monitor so I don’t know if there is a point at which it’s dangerous to go beyond; I’m using the rate of exertion chart and trying to stay within a 6-7. Typically I do 1 minute all out (I increase the resistance and my speed to go as fast as I can) and then rest for 90 seconds and repeat for a total of 6 intervals.
Anyway, would love some facts to send my hubby’s way to convince him that I’m not somehow doing something dangerous the way I use the machine!
Thanks!