» high intensity training http://ashleymahaffey.com Tue, 20 Jul 2010 13:46:15 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 12 Minutes to Efficient Fat Burning http://ashleymahaffey.com/2009/09/12-minutes-to-efficient-fat-burning/ http://ashleymahaffey.com/2009/09/12-minutes-to-efficient-fat-burning/#comments Tue, 29 Sep 2009 15:33:55 +0000 Ashley http://ashleymahaffey.com/?p=732
photo by Marcin Wichary
photo by Marcin Wichary

A lean and fit lifestyle includes proper nutrition and strategic workouts.  There are a lot of conflicting protocols about how to eradicate the visceral fat that leads to the protruding belly and infiltrates vital organs.

The proven, most time efficient way to use cardio to challenge metabolic rate and lead to fat burning is through high intensity training sessions.  The good news is that these sessions are short in duration.  The not so good news is that they aren’t easy if performed correctly. 

Currently, I’m training a group and this is their protocol for a fat burning effect:

After an easy 5 minute warmup perform the following:

Six sets of -
   

   45 seconds work (at a rate that you can only sustain for 45 seconds, which means it’s tough!)

   1:15 minute recover (walk or jog slowly)

For my own training I perform this type of high intensity training about three times per week using hill running or the bike.  I do mix up the interval length depending on my goal (and the song list on my ipod). 

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