How To Do Incline Cardio For Faster Fat Loss Results
Have you looked around your gym lately? Lots and lots of people spinning, pedaling and stepping.
And doing so in front of televisions, or while reading a book. Barely breaking a sweat. Barely getting results, either. Like hamsters on a wheel.
There is nothing wrong with doing traditional cardio (despite everyone bashing it nowadays).
It can burn extra calories without cutting into the ability of your body to recover from your training sessions.
When you need to burn extra calories to help drop those last few pounds of stubborn fat it can be a great option to add to your fat loss program.
But take a look around your gym again. Most people don’t burn many calories with the traditional cardio workouts they are doing. They just don’t put the necessary effort into it.
And it’s usually all they do (some may add a few weight training sets but that’s about it).
Plus, your body is highly adaptable. By always going into the gym and doing your 30 to 45 minutes on the stationary bike at the same setting with the same effort, your results are going to diminish over time.
You need to change things up. Alter the intensity of your exercise. Constantly change the variables like workout length, intensity, distance, etc.
A great way to to do this is with some type of high intensity interval training, also referred to as HIIT. Not only does Rusty incorporate some HIIT training in his Visual Impact for Women workout, but he also does in his men’s workout.
HIIT was popularized by a study done by Dr. Tabata that showed 4 minutes of super intense interval training on a stationary bike helped improve fitness tremendously.
It even improve aerobic conditioning by almost 30% over traditional aerobic workouts!
This type of interval training is simply performing an exercise at a very high intensity, alternated with periods of lower intensity exercise.
For example, running sprints, followed by periods of walking. You could spring for 20 seconds, then walk for 20 seconds and repeat for a certain number of rounds.
Sprinting may be the best interval training workout around for conditioning, as well as for burning serious amounts of calories and body fat.
Just take a look at the marathon runner and the sprinter. Which one do you want to look like?
Hill sprinting is an even better form of interval training for losing fat. But how many people have a hill at the right angle and length for a hill sprinting program?
Not to mention being subject to the weather, which depending on where you live, could really hamper your efforts.
And that’s where the treadmill comes into play. And not just any treadmill but a treadmill with an incline.
Always be sure and warm up over a 5 to 10 minute period. You can start by walking on a fat treadmill and increase your pace over time, then slowly increase the angle of the incline.
Continue to walk on the treadmill until you hit the angle you are going to use for that workout’s intervals. Then start a slight job for a minute or two. Now you are ready for your incline cardio.
Pick an angle and resistance level that allows you to run at a high pace for the length of your interval, whether it’s 20 seconds or 60 seconds.
When it’s your “rest” interval, adjust the resistance and / or incline angle to allow you to walk at a moderate pace.
Incline cardio can be very intense. Be sure and build up to it over time.
Let’s say you are doing intervals of 20 seconds of all out intensity followed by 40 seconds of walking.
You might want to start with only 4 or 5 intervals for your first few workouts and build up to 15 to 20 1 minute intervals over the periods of 4 to 6 weeks.
Once you’ve grown acclimated to this style of incline cardio, you can begin making changes to your intervals, such as doing 60 seconds on followed by 120 seconds of walking, etc.
I hope this gives you some ideas of the benefits of incline cardio on a treadmill. It’s a great way to burn fat and increase your overall conditioning levels.