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Cross Training and Interval Training

By: Brian Gurneak

"Oh Boy! I HATE doing Cardio"! you may say. " I know it's important for the loss of bodyfat and for the health of my heart and lungs, but it's so darn boring."

Well, take a deep breath and relax and listen to what I have to say. Two ways to keep the aerobic component of your program interesting and fun are: cross-training and interval training. Let's take a look at both.

Cross-training involves performing different modes of exercise throughout your workout. For example if your doing 30 minutes of aerobics, try warming up a few minutes then taking your heart up to high level (75-80% of your Maximum heart rate) for 10 minutes on the stepper. Then IMMEDIATELY go to the stationary bike and pump out another 10 minutes. And lastly IMMEDIATELY go to the treadmill or elipitical for another 10 intense minutes. This method of training is great for two reasons: 1. You don't get bored. Your not on the machine long enough for boredom to set in (a big plus) and 2. Your working the body with different modes of exercise allowing you to condition the body and burn more calories in a shorter amount of time. If you want to go 45 minutes, break each mode of exercise into 15 minutes instead of 10 minutes for a more intense workout.

Interval training involves you working on one piece of equipment, but instead of keeping the heart rate elevated the entire time, you will actually lower the intensity a bit (active recovery) for a minute or so then work near the high end of your targert heart rate for 2 minutes. For example, after a 3-5 min warmup, do an all out sprint for 2 minutes, then light jog for 1 minute, then back to sprint for 2, back to jog for 1 minute. Do this for 20-30 minutes and you will really feel it. With this type of training you are constantly "shifting gears" much like a car, and you WILL expend more calories in a short amount of time. And because your constantly " shifting gears" you won't get stale with the workout, there's no time to.

A couple key points to remember: make sure you warmup 3-5 minutes first with some lighter exercise to elevate muscle tempeature, check and maintain the high end of your target heart rate, use a heart rate monitor if you need to, or use the talk test method (elevate the heart rate where you can carry on a short conversation), always cool down after 3-5 minutes to prevent the blood from pooling in one area. Also you should replenish your body with carbohydrates and protein after workout especially if you did an intense weight training routine prior to your cardio blitz. This will ensure proper recovery for the next time you train.

Two unique approachs to cardiovascular training to make the activity more effective, enjoyable and time friendly.

Brian Gurneak is a professional personal fitness trainer and has been aiding individuals and groups improve their phyical condition and performance for the past decade. For more article tips and online training services, visit http://www.completephysique.info and http://grappler34.4idiots.hop.clickbank.net/

Article Source: http://www.positivearticles.com. PositiveArticles.Com does not vouch for or necessarily endorse the contents of this article.


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