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The Fat-Burning Bible 28 Days of Foods, Supplements, and Workouts That Help You Lose Weight phần 8

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Đối với 200.000 năm đầu tiên của sự tồn tại của nhân loại, căng thẳng là một cơ chế hữu ích mà tổ tiên của chúng ta về thể chất chuẩn bị để tiêu diệt động vật hoang dã làm thực phẩm, chạy cho cuộc sống của họ, chống | 180 The Fat-Burning Bible some at 7 and some at 8. I know this is a lot to concentrate on when you are trying to count off 20-second intervals of active work and 40-second intervals of active rest. But as you get more comfortable with interval training you will be able to add this varying intensity element to your workout with ease. For both men and women the active-rest phase of each minute of interval training should be performed at a level of 3 to 4 on the IIT scale. The warm-up and cool-down periods for both men and women should also be performed at IIT levels of 3 to 4. Interval training can include fast walking sprinting bicycling working on the cross-trainer and so on as long as you vary your intensity levels according to the plan. Interval training gives you the best of both worlds since it strengthens your body both anaerobically and aerobically. Like resistance exercise it is anaerobic and will elevate your metabolism and enhance the thermic effect of food digestion for up to 48 hours. A recent study published at MuscleMedia.com reported that interval training caused greater fat loss than endurance training. The study group that exercised over time using short bursts of high-intensity interval training lost nine times as much fat as the study group that performed 45 minutes of high-intensity training. Levels of HGH testosterone and estrogen were also significantly higher after bouts of interval training as opposed to endurance training. Interval training is a type of exercise where less effort short bursts of intensity will get you much better results than long bouts of intense effort. Core exercises for 10 minutes followed by interval training for 30 minutes comes out to 120 minutes 40 minutes X 3 per week of the 300 minutes total in Module 1. The primary goal of these three days is to increase metabolism by raising your anaerobic threshold. In Module 1 the basic fat-loss program the total minutes spent exercising per week add up to 300 minutes a total .