January 5, 2011Read: Proverbs 26
"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23
If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).
What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.
Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?
(Let's work together to tidy both in 2011.)
SPRINTING THE FAT OFF
Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.
Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.
The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.
>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training