Cardio Exercise - Interval TrainingOne of the most effective types of cardio exercise for fat loss and fitness is interval training, also known as intervals. When it comes to intervals, you need to ignore fat burning zones and training heart rate zones, such as the ones suggested on exercise machines. Your heart rate will go way above this during the sprints. Interval training alternates slow (recovery) and fast burst of speeds for a short period of time. Rather than performing cardio at a steady pace, you may run fast for one minute and then slow for one minute and keep alternating for 20 mins and your done. The great thing about Interval training is that it is not only effective but can be completed quickly, it is NOT time consuming. You can use interval training on any piece of cardio equipment. You will need to consider a few things. You will be going fast and slow, if you use an exercise bike, make sure your legs don't burn out before you do. You will need to go fast in order to raise your heart rate, you don't want tired legs ending your session short. Make sure the resistance is not set too high. This applies to any piece of fitness equipment.The session should take no more than 20 mins, not including warm up or cool down. You need to do this type of cardio 4 times per week, 5 times if you want to speed things up, but it can be quite demanding. For best results follow the decreasing intensity cardio first for 3 weeks before starting these intervals. Are you ready for one of the best face melting cardio exercise on the planet. Hold on to your seat as this is not for the faint of heart. First select your resistance on your machine, do not make it too hard. Start with a few minutes warm, pick a level to work at for one minute. Let's say level 5. After the minutes is up, go to level 6 for 1 minute. Then back to level 5. Then to level 7, then back to level 5. Work at each level for 60 seconds. Here is how it would look Cool Down 2-3 minutes You may not be able to get to the fastest speed on your first attempt. After about 10 minutes you may find the lower level 5, 1 minute rest is not long enough, that is ok! You can stay at the recovery speed for 2 minutes or even 3. Just be sure that your total work time is not more than 20 minutes. As you get fitter you can alternate 1 minute all the way through. The important part is that you do the progressively harder sprints as you go. A few weeks of this cardio exercise and hello abs, hello chest muscles, all that new muscle you built starts to poke it's head through. Repeat this workout for 4 weeks, before going to Sprint 8's. The fastest way to terrorise fat and build muscle!Return from Cardio Exercise to Cardio workouts
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