One of the
biggest myths in fitness is that you have to maintain a certain heart rate in
order to lose fat. But that's just not true. Unfortunately, this myth has led
to a whole lot of low-intensity training and therefore, a whole lot of failed
programs.
The
quicker you lose the "high heart rate equals the best workout"
mentality, the quicker you will start to change your body.
In theTurbulence Training workouts, you are going to burn more fat and more calories
when you are OUT of the gym because of the high-intensity training methods that
you will use. Not because your heart rate increases during the workout (even
though your HR will be up there from the supersets and intervals).
In the
last 10 years, research has shown us two very important things about exercising
for fat loss. First, lifting heavier weights leads to burning more calories
after the workout when compared to lifting light weights. So that's why 8
repetitions per set is better than 12 reps per set. And that's one of the
foundations of Turbulence Training.
And the
second thing we have learned is that interval training is superior to slow,
steady cardio for fat loss and post-exercise calorie burning. So it is more
effective and more efficient to use short high-intensity interval training
workouts instead of slow, long cardio sessions.
The only
time you might need to know your heart rate is during the recovery period of
the interval training. It's important to take enough time between intervals so
that your heart rate drops significantly (let it drop to less than 60% of your
maximum heart rate).
That way
you get more work done when it counts. You don't want to start your next
high-intensity interval too soon, nor do you want to exercise too hard during
your recovery interval.
All of
these details are provided in the interval guidelines in the TurbulenceTraining e-book. And I'll show you how to properly structure your intervals so
that you have enough recovery between each. That way, you don't have to worry
about monitoring your heart rate or anything fancy. Just follow my
instructions.
So the
bottom line:
Don't
worry about your heart rate during exercise (unless you just like to keep track
for interest sake). Instead, make sure that you are working at a high-intensity
during each lifting and interval session.
The TT workout guidelines will give you all the details you need on the specific rest
periods to use between supersets and intervals.
There is a
better way to train.
Sincerely,
Craig
Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
Certified Turbulence Trainer
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
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