Posted 04 May 2008 - 05:54 AM
By Karen Inge
We all know that one of the cornerstones of successful weight management is to be more physically
active that's a no brainer but it's one thing to know something and it's another to actually do it. So
many excuses; I'm too tired, the kids need me, I'm not feeling well, it's raining, it's too cold, it's too hot, I
don't like feeling sweaty and so on. But here's the best news for all you exercise procrastinators
You don't have to walk for hours on end to lose weight. In fact, in a recent study conducted by the University of NSW
and the Garvan Institute, 45 overweight women were put through a 20 minute cycling regime over 15 weeks in which
they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly.
"They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,"
UNSW Associate Professor Steve Boutcher said.
Their success was due to higher amounts of chemical compounds called catecholamines that are produced in
increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.
The scientists believe the regime would also be applicable to swimming, walking, running and rowing. But if you
have ever tried to run or cycle flat out for 8 seconds with 12 seconds recovery and then flat for 8 seconds and
keep that going for 20 minutes, you will know that it is hard work especially if you are a bit out of shape.
"Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15kg over 15 weeks for a
lot of overweight people this is going to be a revolution," Professor Boutcher said.
Other researchers have tested the 8/12 second interval training with positive results especially in terms of increasing
fat loss in women. The scientists found their method could reduce troublesome areas such as legs and bottoms. Does
my bum look fat in this?not any moreI've been doing interval training!
QUOTE
I used this to lose my weight Posted by: Lozza, Sydney, on 29/04/2008 11:50:23 AM
I was doing this 3 times a week for 20 mins each time over 2 years and lost 20kg. By the end of the 2 years
i was doing 2 sessions of 40mins instead. It is really good and if you aren't motivated (i wasn't) then start by
doing one a week, when you get used to that, add another session in. I started with one a week and after 5
weeks i added another - i just wanted to make sure i would keep doing it, and i'm so happy now.
I was doing this 3 times a week for 20 mins each time over 2 years and lost 20kg. By the end of the 2 years
i was doing 2 sessions of 40mins instead. It is really good and if you aren't motivated (i wasn't) then start by
doing one a week, when you get used to that, add another session in. I started with one a week and after 5
weeks i added another - i just wanted to make sure i would keep doing it, and i'm so happy now.
QUOTE
interval training Posted by: Zweckie, Adelaide, on 29/04/2008 11:35:15 AM
I have definitely noticed improved weight-loss since adopting this method. It's great as you don't have to
work out for too long, and you definitely work up a sweat. Give it a go!
I have definitely noticed improved weight-loss since adopting this method. It's great as you don't have to
work out for too long, and you definitely work up a sweat. Give it a go!
QUOTE
8/12 training Posted by: lindag, Sydney, on 29/04/2008 10:00:23 AM
Yes it does work I have done used this on the bike and the cross trainer. It is harder than it sounds you
could start with 5 mins and work your way up to 20.
Yes it does work I have done used this on the bike and the cross trainer. It is harder than it sounds you
could start with 5 mins and work your way up to 20.
source: http://aww.ninemsn.com.au/article.aspx?id=450454
So~ has anyone tried this?
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