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Weight loss doing intervals

Fri, 14 Dec 2007

I'm really into intervals right now. I do very intense intervals two to three times a week. My beats per minute (BPM) max is 156 BPM and my rest cycle is 126 BPM. As I write this I'm 51 years old. So my max is 92% of my maximum heart rate (MHR). You figure your Max by subtracting your age from 220. So 220-51=169 my MHR, then 156/169=92.3%. Your rest cycle should not drop more than 30 beats per minute. So I shoot for 126 BPM.

The way I do intervals is by working very hard (jumping step aerobics)until I feel spent, then take my pulse for 10 seconds. My maximum BPM goal for 10 seconds is 26 beats. Then I walk slowly around our dining room table 4 times, until my pulse reaches 21 beats per 10 seconds. I do this for 8 intervals in 16 minutes, then stretch. I do this workout during homeschool recess with my 9 year old. He does bouncing and balancing on an exercise ball, while watching PBS DVDs.

Beginners should start doing intervals at 60% of their maximum heart rate. Very healthy adults aim for intervals at 95% of their maximum heart rate. All of us need to drop about 30 BPM before starting our next interval. I've been working out consistently since January 2000. I didn't pick 92% as a target. It is just the point where I feel at my limit. Even if I keep going maximum output, my pulse doesn't go beyond 156 BPM or 92% of my theoretical maximum heart rate.

The following links give good information about intervals and their connection with maximum fitness and weight loss.

  1. Chris Widener's MadeForSuccess.com "Intervals for Weight Loss Greg Landry. If you're like most people, finding time to exercise can be a challenge, so you want to get the most out of the time you do have. Including "intervals" in your exercise routine can help you maximize your weight loss and fitness results. Intervals are brief periods (about one minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise..."
    www.madeforsuccess.com/ArticleDetail.asp?topic_id=5&art_id=255
  2. Bodybuilding.com - Maia Appleby - Interval Training For Weight Loss! "By mixing bursts of high intensity work with low intensity periods of recovery, you're overloading both the aerobic and anaerobic systems at the same time, getting the benefits of both aspects of training. Learn why it works..."
    www.bodybuilding.com/fun/maia9.htm
  3. Great Weight Loss Tip: Interval Training Burn More Calories "People have long been advised to work out for long periods of time with low-intensity activity to burn calories from fat. Therefore, many people work out at the same intensity level for the duration of their exercise. But we now know that interval training can help you increase your metabolism, burn calories from fat and carbohydrates and keep burning calories long after you finish working out. For people on diets hoping for some weight loss, interval training is a great way to make the most of your time at the gym..."
    www.epigee.org/fitness/interval_training.html
  4. Eight seconds key to weight loss for over weight people | NEWS.com.au "Keeping it off ... a weight loss REVOLUTION is about to hit Australia after scientists devised a workout that burns three times the amount of fat. They found their specific brand of interval training prompts the body to click into a metabolic response that allows more fat to be burned under the skin and within the muscles..."
    www.news.com.au/story/0,23599,21096920-36398,00.html
  5. How to Introduce Tabata Intervals Into a Workout "Tabata intervals are a method of training that typically is used in extremely high-intensity interval training routines and should be employed by personal trainers, strength coaches and anybody who exercises. This method, named after pioneering researcher Nishimura Tabata, consists of eight intense training intervals of 20 seconds followed by 10 seconds of rest. This is a fitness tip that makes for a killer 4-minute workout, but you don't have to be hard-core in order to reap benefits from Tabatas...."
    www.healthandfitnessadvice.com/fitness-tips/how-to-introduce-tabata-intervals-into-a-workout.html
  6. Interval Training Burns More Fat, Increases Fitness, Study Finds "Fitness buffs and athletes have long used interval training -- short bursts ... and greater overall fitness may not necessarily mean immediate weight loss. But Talanians study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts."
    www.sciencedaily.com/releases/2007/06/070627140103.htm
  7. Books about weight loss and intervals

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