High Intensity Interval Training?
813131
What is your goal? If it is fat loss, it would be better if you cut is short to 20 minutes and run faster for 45 sec and cool down (real slow) for next 45.\n\nI usually do 45 sec intervels of 11-11.5 mph and 3-3.5 mph for 8-10 reps. With warm up and cooldown it comes to about 20 minutes. I am exhuasted after this so I keep it for the end of the workout.\n\nTry these articles\n\nhttp://www.bodybuilding.com/fun/kurilla1.htm\nhttp://www.bodybuilding.com/fun/kurilla2.htm\nhttp://www.bodybuilding.com/fun/kurilla3.htm
1027229
This is a huge misconception in the fitness industry. Every kind of training, whether it's interval or otherwise has the potential to burn fat, it's how much fat is burned that makes the difference between one activity and the next.  You said it perfectly..."any increase in physical activity will mean more calories used = weight loss"\n\nLow-intensity exercise is not as effective as high-intesity exercise at burning calories. High-intensity exercise is not as effective (percentage wise) as low-intensity exercise at burning fat calories. Regardless, high-intesity exercise always wins the race at burning more total fat calories in the end.\n\nCalories are an important consideration since you need to be in a daily calorie deficit to lose weight. Low-intesity walking typically burns a greater percentage of fat calories than running. For example, say you walk for 60 minutes and burn 300 total calories. The percentage of fat burned for energy usually averages about 70%. When you take 70% of 300 this means you've burned 210 fat calories. BUT jogging burns average 40% of calories from fat, so if you jogged the same duration (60 min) then you'll have burned likely over 600 calories. If 40% of those come from fat, that's 240 calories. So even though you're burning a lower percentage of fat calories when you jog, it is still a greater amount of fat calories and total calories in the end which helps maintain a daily calorie deficit and accordingly a greater chance at weight loss.\n\nThe problem with high-intesity exercise is that it's typically harder mentally and physically so it's difficult to keep up with it unless you program yourself and commit to a tough workout every week. Age and health are also factors. My best advice is to alternate low-intesity and high-intensity to avoid burn out and make workouts more enjoyable and varied. I train this way as do all my clients with excellent results.\n\nHope that gives you a better overview on this subject.\n\nIn the meantime try these useful calculators to assess calorie consumption, and energy expenditure:\n\nTotal Energy Expenditure:\nhttp://www.preventdisease.com/healthtools/articles/bmr.html\n\nCalories burned through various activies:\nhttp://www.preventdisease.com/healthtools/tools.html#cbva\n.\n.
712864
Simply train for strength.  Human muscle tissue contains three different fibers:  Red (endurance, low intensity), Intermediate (moderate intensity work), and White (high intensity, responsible for strength, speed, and overall size).\n\nThere's no need to do "explosive" training to become faster--such training actually WILL generate injuries from all the jerking and pulling created between the muscles and the tendon attachments.\n\nI would recommend standard weight training, doing mostly compound movements; excercises that use more than one muscle group, such as squats and bench presses.  Perform each excercise with weight that's heavy enough to reach positive muscular failure (the point where you cannot do another repitition regardless of how hard you try) within six to eight repititions.  Keep your movements absolutely under control--no jerking or swinging, unless you like your doctor and wish to visit him often!  In choosing the weight you use, make sure that you can hold the weight in place, briefly, at any point of the excercise's rang of motion.  If you can't, you didn't lift it--you threw it, using momentum to rob your muscles of work they should have been laboring against.\n\nIf you're sceptical that using slower, heavy, movements is a good way to generate both an increase in strength and speed, consider this:  Let's assume that you're about to pick up a box that you fully beleive is heavy.  You'll lift that box pretty quickly, won't you?  Also, image yourself carrying a five-gallon bucket that's full of water.  The handle breaks.  Your hand--which is still under control of an arm that was holding some weight just moments before--would jerk clean up to your shoulder before you'd be able to react to the broken bucket handle.  Strength and speed are related!  \n\nMake sure that you allow plenty of time for muscle recouperation and growth in between workouts--overtaining is very easy while training for strength, because the more intense the workout, the more a muscle is exposed to stress.  The more stress, the greater the amount of time needed to recover.\n\nFor more information, I'd recommend the excellent book by Mike Mentzer entitled, "High Intensity Training the Mike Mentzer Way," which is availible at most major bookstores.
146595
You need to work on your type-2a muscle fibers. So this means working with weights doing between 15 to 20 repetitions per set, your final rep of each set should be very difficult. \n\nType-1 fibers are high endurance but have little strength and are more associated with long distance runners etc. Type-2b fibers only last for 10 seconds or so of all out exertion like a power lifter. Type-2a looses some of the strength of type-2b but acquire some of the endurance of type-1. Through training you can make each of the fibers begin to act like the others.\n\nSo I would get on a training program with high reps and also do 25 to 40 minutes of some kind of cardio training at least three times a week which will help you recover faster after and in between you sporting events.
1068372
So is the goal to increase your cardiovascular endurance, or to lose weight, or both? because the two do not necessarily go hand in hand. If you are truly after increasing your cardiovascular endurance, this is what you do:\n\nFor the first 6 weeks or so, do some form of cardio for 20 minutes, three times a week. Now, let's qualify that a little bit. Those 20 minutes do not include the warm up and cool down. While you're doing this activity, you want your heart rate to be at least 140 beats per minute (bpm), and that's the heart rate that you have to sustain for those 20 minutes. You don't want to crank it up to 190, because you won't last for 20 minutes, so use common sense, and estimate as best as possible the right intensity that you would be able to maintain for those 20 minutes.\n\nEach week, increase the length of time by NO MORE than 10%.\n\nThis will increase your stamina by just a bit, but the recommendation for stamina increase is 150 minutes in the Target Heart Rate Zone over the course of a week. You can divide that up however you choose: 30 minutes, 5 days a week, 50 minutes 3 days a week, etc.\n\nHere is how to calculate your target heart rate:\n\nsubtract your age from 220. This is your estimated maximum heart rate. So, for example, if you're 20, it would look like this: 220-20=200. Next, multiply your Max HR (heart rate) by 0.65 and 0.8 These are the values for 65% and 80% of your maximum heart rate. You want to stay between those 2 numbers when doing cardio.\n\nI hope this helps.\n\nGood luck!
1131189
The best solution I've ever found is 'wind sprints'. Find a location where you have 100 yards or so to work with. Mark off lines at 20 yards, 40 yards, 60 yards, 80 yards, and 100 yards. The object here is to push yourself beyond normal limits, while having short, attainable goals.\n\nStarting at the 'start line', sprint to the first mark (20 yards) and back again as fast as you can. Rest 5 or 10 seconds. Sprint to the second mark (40 yard) and back as fast as possible - again resting 5 or 10 seconds afterward. Continue until the 100 yard (200 actually) is complete.\n\nThe main problem with any endurance training is a lack of goal attainment. Running 20 miles is fine, but at 10 miles your goal is to simply finish. You've not demanded more of your body than normal. Good luck to you!
232669
Do speed interval workouts on a track.  After a good warm up, run a lap as fast as you can, then run a lap slower to recover.  Repeat 4 times to start, then work up to more intervals each week.  Then cool down.  Do this twice a week, not on back to back days.
1064313
It would be better to train with machines or freeweights.\n\nsee http://www.exrx.net
1155223
Got to increase your VO2 Max, that is, the volume of oxygen your body can process in a given time.  When you're out training, switch back and forth between a steady pace and brief spurts of very fast running.  The trick is to keep your heart rate at about 90% of max.  Only do this if you're already in decent shape.
803009
yes- that is quite a good idea. you can alsoe try warming up for the first 5 minutes. then you can start pacing yourself in the next 5 mins. run flat out for the next 5 mins. then stand up while running fast for the next 5... then do your intervals as you please. good luck.\n\ndnt forget to stretch b4 and after- so that you'll wont be prone to accidents.
714075
i've seen people lose an inch on their waist line in a WEEK ! but thats only temporary ok, to do this trick, use this method called H.I.I.T, it stands for high intensity interval training, it is an exercise strategy that is intended to improve performance with short training sessions. HIIT 'sessions' are becoming increasingly popular among today's athletes as more studies are done about the benefits of this exercise method.\n\nA HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.\n\nhope that helped ya ! Cheers
470180
Firstly a suitable training plan needs to be organised, incorparating flexibility, cardiovascular and strength training.  Primarily 3-4 times a week, 45mins to 1 hour should do the job. Try to give yourself rest days between sessions to let the muscles recover and strengthen this will increase results aswell as reducing the risk of injuries.  A quality, regulated and progressive training routine linked with a good all-round diet (eat slowly till you are full) will lead to results in 4-8 weeks.  If in doubt ask at your local gym or fitness center, or buying a sports or fitness magazine is always a good step, \nMost importantly have fun.
347259
You need to improve your endurance with aerobic activity, not just kung fu.  Try cross training with jogging, swimming, or biking for at least 30 minutes two days a week.  When your body gets used to longer workouts you wont run out of breath after 10 minutes.
838360
There's a great program, its called Air ALERT III, but it is not, I repeat, NOT, easy. If you like, I have the whole program on my computer, so I could e-mail it to you (only if you want it). It has exercises such as Calf Raises, Squat Hops, Burnouts... etc. I think it guarantees about 4 in. minimum... I heard someone gained about 12 inches at my school.
115589
Join a gym and start using an eliptical trainer (aka Precore)Those things work fast and you burn alot of calories. It's also the healthiest way.
151953
I just did a search for "speed training" and got tons of links.  Depending on where you live, you might also be able to find local clinics for a particular sport that would include improving your speed.
465974
Cardio at low and medium intensities can be done every day and you can mix in one or two high intensity sessions but if it is always high intensity then you should limit it to 4 or 5 times per week. \n\nAs for weight training, as long as you do not exercise a particular muscle group more than once a week then you should be ok training everyday but remember, you mind needs rest too. The rest period between workouts is where you get all your gains, as you probably know, you break down your muscle fibers in the gym then when you rest they repair and grow.\n\nAs always, you MUST listen to your body, when it feels over trained you must give it some rest to avoid injury. You will know if you are in an over trained state if your heartrate will not increase with exersice or if it drops inordinatly in BPMs druing training.