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Distance and interval training - two great cardio workouts

Anyone who wants to get fit wants to make the best use of their time when working out, as time seems to be a rare and precious commodity these days. When it comes to cardio, there are 2 workouts you can choose that will enable you to gain the greatest benefit in the least amount of time. The following 2 programmes are proven to improve cardio vascular fitness and increase the body’s ability to burn fat.

The first of which is referred to as “Long Slow Distance” or “LSD” training. As the name implies, LSD workouts are long, continuous workouts, performed at a low intensity, during which you will cover a great distance. In addition to burning many calories during this type of workout, your metabolic rate remains elevated for hours afterwards, continuing to burn calories, and helping your body to become a fat burning machine.

You can use almost any piece of cardio equipment in the gym to do an LSD workout, including a treadmill, bike or rowing machine. You can also run or cycle outside, or swim in a pool. The more muscles involved in the activity and the more weight-bearing the exercise, the more calories you will burn during the workout. Whichever form of exercise you choose, you should be using about 70 percent of your maximum heart rate, for at least one hour, increasing the length of time as your training schedule progresses.

The second type of workout is called “Interval” training. By breaking up a set amount of work into smaller segments – or “Intervals” – the whole set can be performed at a higher intensity. Interval training alternates between high intensity bursts, and low intensity recovery periods. During the workout, there are 4 elements that can be changed:



3.Recovery time

4.Number of repetitions

A number of studies have shown that the more intensely an exercise is performed, the longer the metabolic rate is elevated for after the exercise has finished, and therefore the more calories are burned, even whilst you are sat on the sofa recovering from your workout.

Interval workouts can be performed on a treadmill, bike, rowing machine, or outside on a running track. For those who still lack the motivation, hiring a Personal Trainer can be very beneficial, as you will have a programme designed specifically for your needs, and have someone to push you and encourage you throughout your training sessions.