Ready to Fight

Not everyone is a fighter but everyone can benefit from training like one. The way they do it is interval training. If you want to lose weight fast and improve your cardiovascular system, interval training is the best route. A lot of people claim that too much cardio will make you lose muscle. So if you want to lose weight, improve cardio, and maintain muscle mass, what do you do? The only way is to add strength training to your cardio routine. Here's how to do it:

Warm up on your cardio machine of choice for ten minutes at 50% maximum effort. After the ten minutes are over you will immediately increase your speed to 100% effort or as high as the machine will go. Hold this pace for 15 seconds. After the end of the 15 seconds you will get off the machine and perform body-weight exercises such as push ups or crunches. Perform the maximum amount you can do then get right back to the cardio machine. That is one super-set. From now on you will run/pedal for only 3 minutes at 50% effort followed by 15 sec sprints

*Example Below*

Warm up | 10 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort | Max Push ups       |
Set 2      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Pull ups         |
Set 3      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Prison Squats|
Set 4      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Leg Raises    |
Set 5      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Dips              |

Interval training is very demanding on the body. Perform this routine only three times a week. You will begin with five super-sets but you can gradually increase to ten super-sets as your fitness improves. You may never become the next heavy weight Champion, but with persistence and patience, you will soon see that your endurance will double over time. You will run circles around your average competition in and out of the ring with this routine.

Happy Sweating!

Penulis : The Business Man ~ Sebuah blog yang menyediakan berbagai macam informasi

Artikel Ready to Fight ini dipublish oleh The Business Man pada hari Tuesday, September 27, 2011. Semoga artikel ini dapat bermanfaat.Terimakasih atas kunjungan Anda silahkan tinggalkan komentar.sudah ada 0 komentar: di postingan Ready to Fight