When I work with my clients, one of the key elements that I
incorporate into all of our workouts is INTENSITY. In my view,
intensity is the most critical aspect of any exercise regime and
can mean the difference between someone who reaches their goals
and someone who doesn’t. Increasing your workout’s intensity
will stimulate your body to burn more calories and induce a
greater cardiovascular response. It will also allow you to have
a more time efficient workout.

If you are looking to burn fat and become more toned, then
increasing your exercise intensity is critical. Many people have
the misconception that if you workout at a higher intensity you
will no longer be burning fat since you will be in your “cardio
zone”. Whereas, if you keep your intensity low for a longer
duration you will burn more fat since you will be in your “fat
burning zone”. Let me clarify this for you once and for all. By
training at a low intensity (75% max) your main fuel source is
carbohydrate but you will ultimately burn more calories. And
since 1 pound of fat is equivalent to 3500 calories, the
ultimate goal is to burn as many calories as possible to create
a negative energy balance!

One of the best ways to achieve this intensity is through the
use of full-body compound circuit training (strength training)
in conjunction with interval training (on the cardio equipment).
The benefit of full body compound training is that since it
utilizes more muscle in any given movement you burn more
calories. The intensity of the workout also means that each
exercise becomes more challenging as your heart rate is
sustained at a much higher level.

Here are a couple of benefits to following an exercise program
combining circuit training and interval training:

1. Intervals and circuits vastly reduce boredom. Traditional
steady state cardio training and/or weight lifting can become
quite boring. Interval training and circuit training offer more
variety and excitement to your workouts.

2. Interval training increases post-exercise energy expenditure
(calories burned following exercise) more than steady-state
exercise, which means that more fat is burned. After intense
exercise, the body needs extra calories as it works to repair
muscles, replace energy stores (i.e. carbohydrate) and restore
the body to its normal state (e.g. reduce heart rate). As this
can take many hours, you will keep on burning more calories long
after the workout is over. In fact, research shows that
metabolic rate is higher for several hours following interval
training compared to steady state exercise.

3. Interval training burns more calories. As an example, 30
minutes on an Elliptical machine using a steady state program
will burn roughly 292 calories, whereas 30 minutes of intervals
will burn approximately 584 calories!

Here is a sample workout that will leave you huffing and
puffing:

WARM-UP bike, treadmill, elliptical, rower 5-10 min

CIRCUIT (45 seconds for each exercise, with 15 seconds rest
between exercises) 5-7 min Lunge walks with lateral raises
Plank (on stability ball)
Squats with medicine ball shoulder press
Push-ups
Side Bridges
Reverse Pull-ups
Burpies

INTERVAL TRAINING (cardio equipment) 20 sec @ 100% : 40 sec @
70% x 5 5 min

Repeat Circuit and Interval 3 times

Total Workout Time: 45 – 60 min

If you would like to experience what an intense workout feels
like then be sure to inquire about the revolutionary Fitter U
MP3 personal training program! For a fraction of the cost of
regular one-on-one training, this proven MP3 program will ensure
you get to your fitness goals in less time!

Written by Yuri Elkaim, BPHE, CK. Do not reprint without
permission. © 2006 Total Wellness Consulting.

Yuri Elkaim is the owner and founder of Total Wellness
Consulting, a leading health, fitness, and wellness company
offering health-conscious individuals innovative programs and
technologies to help reach their goals of physical and mental
well being. He is a highly acclaimed personal trainer, certified
kinesiologist, and former professional soccer player.

Through properly prescribed functional exercise and nutrition
programs, as well as attention to the inner person, Yuri has
helped thousands of individuals reach their health and fitness
goals.

About The Author: Yuri is the owner of Total Wellness
Consulting and creator of the only 12 week body shaping fitness
program designed for Ipod/Mp3 players. Please visit
http://www.myFitterU.com for more info.

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