Prior to this, I would quickly answer to the question "Do I have to jog or do sprints, my metabolism and lose fat?" With my questions:
1. Have you ever been a great jogger?
2. Have you ever been a great sprinter?
OK, now let's get into it.
We begin with the evidence and are not as clear on the science, then finish with the practice. I will work with my training schedule for you.
The obvious and not so obvious
Taking into account the same time, the harder / faster you more calories that you burn. Even with the "rest" at intervals of one sprint training, you burn the same number of calories, if not more, like jogging. But you will burn more calories than a tonne after training to sprint training. This is due to a post-exercise oxygen consumption (EPOC), poses the metabolism and burning fat for the next 24 - 48 hours - see Science.
Science
I have spoken on this Monday in the blog post - How fast for Fat Loss & Fitness
In 1994, researchers for the journal Metabolism found that every calorie you spend a year with high intensity (eg sprints) burns fat nine times that the same calories during the fiscal balance aerobics! HIIT leads as follows:
* Create optimal hormonal environment Fat Loss: HIIT, your body is in a "fight or flight" mode. Therefore, give your body certain hormones directly mobilize stored fat to be burned for energy during the year.
* TON burning calories during and after exercise: Excess Post-exercise Oxygen Consumption (EPOC), otherwise known as post-training "after-BURN" is measurable, increase in oxygenation after the strenuous activities. This after the fire to increase the metabolic rate of 24-48 hours after the year in which the fat is the main fuel. In other words, you burn more fat while you sleep!
* Increase the storage of glycogen: HIIT quickly reduces the formation of glycogen (sugar into the muscle cells) during the training. With a good post-workout supply of your muscle cells' learn 'to store more sugar in order to prevent the unwanted sugar for the conversion of fat. Carbohydrates are the enemy if they have a place to another, that your ass and gut.
The practice
Many people, especially beginners, simply are not willing to stress (heart, muscles, joints, and also mental and emotional), Sprint, the work on the body. My suggestion for beginners is to start slowly and focus more on the construction of an aerobic. This means simply going May 20-30 minutes. Do you remember, from nothing to something, a positive change. From here you can choose another May a training workout, where it is applied to 30 - 60 seconds, then for 1 o'clock-3 o'clock minutes for a total of 20-30 minutes. What more can the condizionata career in the Sprint.
Here is what my program is as follows:
Monday / Wednesday / Friday - Force HIIT / Cardio (20-30 minutes) Tuesday / Thursday - HIIT sprints (20-minutes *) Saturday - Long Endurance Jog or bike (1 hour 1-2 hours jog or bicycle *) Sunday - Short Slow Jog (30 minutes)
* I'm also a 5-minute warm-up and 5-20 minutes of flexibility of the program.
I hope you have a good understanding of what you need to do to program your heart.
Have Faith & Take Action! Justin Yule
Boot Camp Instructor Chaska addresses themes vs Spriting for Weight Loss
