Want to burn fat fast? Maximise results with interval training

By Ryan on September 27th, 2007

Everyone has heard about it.  Interval training was all over the media in January this year.  Do you want results now?  You should have started interval training yesterday!  Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly.  This 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.
Their success was due to higher amounts of chemical compounds called catecholamine’s that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.  Professor Boutcher said other types of interval training use longer interludes which are not as effective for overweight people and said the current government recommendations for exercise are largely ineffectual.
It is a general observation telling people to walk 1hour per/day 7 days a week just doesn’t cut it, the fat that is.  People either don’t have the time or the inclination to give up 1 hour of their day for exercise.  Try this approach:
1. Get a pedometer and ensure you achieve at least 5,000 steps per/day with incidental exercise on training days before you even hit the gym floor (you will need to achieve 10,000 steps on non-training days).  To achieve these 2 base levels of pedometer readings you need to get creative with your day to ensure you achieve the desired amount of steps - take stairs when you can, walk that extra distance to your lunch break, walk to your colleagues’ office instead of phoning etc.
2. Get into some resistance training 2 x per/week, either by joining a gym or using bodyweight exercises to achieve the resistance benefits.  All exercise should be compound exercise that is squats, pushups, lunges, chin-ups, lat pull down etc.   A 30 minute resistance training workout is all it takes. 
3. Conduct 2 interval training sessions at the end of your resistance training day, take advantage of used glucose stores and head straight into those fat stores.   If you find the 8/12second ratio too much try the following:

4. After you’ve completed two of the above resistance/interval days, perform one other purely interval day mixed with some LSD training (long slow distance training).  After you’ve completed your 20 minutes of interval training, add on another 30-40 minutes of purely moderate to hard LSD training.  If you’re always doing your cardio training on the bike try the x-trainer, rower or treadmill to add some variety and shock the body into shape.
5. The above examples only equate to three visits to the local gym.  
6. On the other remaining days – yes, that’s 4 days - ensure you hit at least 10,000 steps.  
7. Get the eating under control and you’re guaranteed results.
Source:  media release http://www.unsw.edu.au/news/pad/media/2007/jan/Fat_exercise.html

UK- Cheaper life insurance etc.. Choose to look after your health

By Ryan on September 27th, 2007

This was recently displayed on channel4.com A new type of life insurance policy has been launched that rewards customers who have healthy lifestyles with lower premiums.  PruProtect, which is a joint venture between insurance giant Prudential and South African insurer Discovery, will offer life cover, income protection and serious illness cover.
 
It will work along the same lines as PruHealth, which rewards customers’ healthy lifestyles with so-called vitality points, which can then be offset against the cost of annual premiums.
 
This is a fantastic move giving those who choose to live a healthier lifestyle non-smokers, exercise regularly and generally those who are proactive in the way they live their life a reward (or discounts) on the cost of their life cover, income protection and serious illness cover.  Wouldn’t it be great if this movement carried onto health cover in Australia.  Even better changes like this accompanied with tax subsidies for those who choose to look after their health. 

Financial Assistance to Lose Weight

By Ryan on September 13th, 2007

 A recent article released on ABC News ABC ARTICLE brings up the topic of providing financial assistance for people wishing to lose weight.  A doctors group has introduced the concept of providing a $170 subsidy for those attending an accreditted weight loss course.  

Participants of the course will set goals, be provided with assistance  as well as having measurements taken.  The Australian Medicial Association (AMA) has described the proposal as a ‘flash in the pan initiative’ with Federal President Dr Roseanna Capolingua labelling it as only a short-term solution.

I believe maybe a short-term solution that may have long term gain for some participants.  This initial course may just be the beginning.  From the Doctors perspective the group may introduce maintenence programs etc….    Why not trial a pilot program starting with just 100 people?   What do we have to lose?  A lot I think.  With 60% of the population overweight something has to be done other then just some ad campaigns. 

Benefits of 24 Hour Fitness Centers

By Ryan on September 10th, 2007

Author: Maya Matthews

One can think of 24 hour fitness centers, as a one stop fitness shop; a place where you can go to at any time of the day, to work on your general well being. This type of centers can be found in a lot of areas around the United States, and even the world! 
 
Most of these fitness centers, or gyms, cater for all needs. They therefore carry a big variety of equipment including:
* Weight training equipment and machines
* Cardio vascular fitness tools
 
But the fact that these gyms are open all day and night is not the only factor that makes them so popular with people. There are other facilities which make these centers attractive to people! For instance, many of them have locker rooms so you can comfortable use them to change, shower, an also keep your personal items safe in the lockers provided. Some also offer child care facilities! So you need not worry about where you are going to leave you child until you work out, and you don’t have to spend money on baby sitters. You can rest your mind assured that your child is being taken care of in the baby sitting area, whilst you work out and get in shape.
 
Getting started is quick and easy. Most of these 24 hour gyms offer a variety of flexible subscription terms and payment options, ensuring that you choose the plan that best suits your budget and needs. Personal training is also offered at many centers, usually at an extra fee. However, the majority of gyms offer a one time personal training session upon the start of a new membership. This makes sure that you are guided through the place and machines during your first visit, to help you make the most of your membership and your workout!
 
Many fitness centers include other extra amenities besides the normal equipment and tools we associate with gyms. In fact many of them offer all, or a mixture of, the following:
* Heated pool
* Hot tub / Jacuzzi
* Steam room

* Squash court
* Aerobics classes
* Yoga and Pilates classes
 
Choosing which 24 hour fitness center to go to truly depends on what you want to achieve. The beauty of it is that a lot of these gyms offer a variety of services, which will satisfy your needs and help you achieve your fitness goals.
 
It is therefore strongly suggested to find out which 24 hour fitness centers are available in your area, and choose one which suits your needs first. Good luck on your fitness goals… here’s to your health and fitness!
 
Note: It is important to consult your doctor before embarking on any fitness program. Always seek professional advice in advance.

Article Source: http://www.articlesbase.com/fitness-articles/benefits-of-24-hour-fitness-centers-208436.html

About the Author:
Freelancer at   http://www.freefitnessbooks.com  , Maya Matthews strives to provide fitness information to people worldwide. Visit  http://www.freefitnessbooks.com  to access  free fitness ebooks .