Benefits of Doing Push Ups ? You Should Know

There is one very important exercise that one should include in a fitness regimen as a must. This would be the push ups. There are a number of benefits that come out of this. They can be as follows:

It builds up the chest muscles
There is help going to the triceps and the pecs. You will be able to properly sculpt your chest and the shoulders too.
The muscles in legs also become strong, which include the calves, quads and the hamstrings.
You can realize that you can workout longer than you used to before. This happens because the body becomes stronger day by day and as a result you can do more push ups with increasing time.
Doing it regularly helps you to increase your muscles. This way your muscles grow too.
It helps avoid injures. This acts as a protective mechanism in case of injury prone exercises. This is particularly true in the case of weight training exercises.
The best benefit among all is that you do not have to spend anything over it. you do not have to carry any equipment with you in order to do push ups. You can do it as and when you find time and wherever you want to. you can do it in the luxury of your home

How does this work?

When you are doing the push ups, if you notice you can see that you are muscles of the entire body are involved in the process. This way, even the muscles of the leg are becoming strong. 

When you do push ups there are certain hormones that are produced in excess in the body, which help you to increase the muscle mass too. This way you are indirectly increasing the muscle too.

When you are a person who does regular push ups, you can see that you will be able to do the weight involving exercises easy than the others.

In conclusion you should know that you are actually building up many of your body parts even without your knowledge in the process of doing these push ups. Thus it is actually a full body workout. With all the benefits and the cost free health being acquired, it would be wise for all to try and do it at home or wherever they would want to, whenever time permits. Such is the versatility of doing push ups.

How to get a bigger chest: www.nowloss.com Workout for a bigger chest: www.nowloss.com All exercises for a bigger chest: www.nowloss.com
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Benefits Of Healthy Living

It seems that someone is always selling pills to put us to sleep, energy drinks to wake us up, and potions that are supposed to mirror the fountain of youth. What if someone told you that all you needed to reap these benefits and more was a small investment of time? Even though you may never discover the fountain of youth, you can discover the next best thing, a commitment to living healthy.

Increased Energy
Tired of being tired? Many people blame today’s increasing demands on their constant lack of energy. But the culprit is usually bad habits. Good habits, such as exercise increase blood flow to the brain and other vital organs, giving you the alertness and stamina to make it through the day.

Better Sleep
An active lifestyle balanced with a healthy diet allows your body to go to sleep faster into a deeper, more restful sleep. Sleeping well is a vital component to good health because in increases concentration, allows your cells to repair themselves and helps you to maintain a healthy weight.

Improved Immune System
Living healthy means a fit immune system ready to defend your body against the ravages of germs and disease. Your body’s ability to protect itself lies in the defense system that you’ve been building all along with beneficial eating habits and exercise. After all, it’s not the strength of the germs, but the ability of your body to ward them off.

Better Skin
The secret to radiant skin need not be found in a high-priced bottle the size of a thimble. A healthy lifestyle naturally detoxifies itself and sends more nutrients to the epidermis. If you want clear skin, eat antioxidant rich foods such as oranges, nuts, and green leafy vegetables. Switching from high-calorie sodas to water and green tea is also an excellent way to be good to your skin without breaking the bank.

Weight Loss
You don’t have to walk it out on a stairmaster, but you do need to make a commitment to movement. Be the errand runner at work. Take the stairs instead of the elevator wherever you go. Park at the end of the lot when you go shopping. Give your leaf blower a break, and rake the leaves instead. There’s always an opportunity to exercise for healthy living in Rochester. And activity plus healthy eating will lead you to the weigh loss that you desire.

Prevention of health problems
By keeping your body healthy and fit, you are preventing problems such as high blood pressure and heart disease before they even start. More amazingly, changing to a healthy lifestyle can actually reverse the damage from smoking, diabetes, and other related illnesses!

Happiness!
Good health leads to happily ever after, and that’s no fairy tale. A physically fit body encourages the release of endorphins that relieve stress and give you a feeling of well-being. Besides, when you feel good, inside and out, what’s not to be happy about?

The path to living healthy is paved with benefits that last a lifetime. A few changes in your life can make a big difference. So start your journey today for healthy living in Rochester!

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Kettlebells Workouts: Key Benefits Why You Should Use It

Article by Lea

Kettlebells workouts are now being used by a large number of fitness professionals, athletes, weight lifters, and even Olympians. Why? Because this type of workout is not only affordable but also can give you guaranteed quick, consistent weight loss results. The best part also is that a kettlebell workout does not need a gym-size space. You would only need a little space to execute your movements and store your tool afterwards, a kettlebell of course, some basic kettlebell workout routine, and the discipline to continue what you have started.

So why should you use kettlebells when you can just go to the gym and lift a barbell or a dumbbell?

That’s a very good question. Actually there are kettlebell moves that you can also execute with the use of a dumbbell, but in most cases you do not get to see the same results when you use a kettlebell. So how did that happen? Because the weight of a kettlebell is not actually centered, like that of a dumbbell, and knowing that you now force your body to put extra effort to complete your kettlebell moves properly. It turns out that Kettlebells workouts are harder to execute than their dumbbell equivalents but do not be discouraged since often this is the most effective workout there is.

Aside from the simplicity of a kettlebell movement, the little space you need, and the guaranteed results after every workout, here are more reasons why not only fitness professionals but also teens, elderly, and even pregnant women use kettlebells.

1. If you are an athlete and you do a lot of sprinting, jumping, and kicking, then a kettlebell routine will help you build up your hip thrust fast which can be very beneficial in any sport you are currently doing.2. Aside from building your hip thrusts, kettlebell training is also good both for your shoulders and back, keeping them strong and healthy. With kettlebells, you build more strength, improve your endurance, and you lose weight.3. It helps you work on your muscles, strengthen your posterior chain, and makes your lower back more resilient.4. If you are into high intensity workouts, kettlebells help you complete intensive workout sets effectively.5. It is very versatile giving you full workout freedom.6. Since kettlebells are also very versatile, for as short as 15-20 minutes of your chosen routine you see the results immediately.7. Increases your balance and body coordination.8. It helps you improve your flexibility and your stamina.

Well of course apart from using kettlebell exercises, it is also wise to maintain a healthy diet, have some motivation, and do not stop until you reach your fitness goal. With kettlebells workouts, you do not just lose weight or build muscles, and prevent yourself from accumulating the same amount of fat you already get rid in your first kettlebell training, you also start to love yourself more and believe that yes you can have that body you have always wanted.

Now, if you want to learn more about Kettlebells workouts I suggest you read the best-selling book of Sharon Summer entitled Kettlebell Workout Secret Start Looking Better and Feel Healthier in 7 Days (Or Less) – GUARANTEED? Simply check out

http://www.kettlebellworkoutsecret.com/ and get more advise and instructions about kettlebell workout that you can easily follow.

Benefits of Strength Training

Article by Peter Harris

Strength training is a style of weight lifting that uses progressive resistance to strengthen muscles. There are several other benefits in performing strength training and conditioning workouts. These benefits include improving muscle tone, muscular endurance, muscle size, strength (including tendon, bones and ligaments). This article will discuss the benefits of strength training.

Strength training can improve our overall level of performance. Our muscles are utilizing energy everyday to help us complete our movements. The more strength and endurance our muscles have the more efficiently they will work to allow us to better participate in our daily activities, sports and hobbies.

Another long-term benefit of strength training is the prevention of muscle loss. It is normal for us to lose muscle mass as we age. If we engage in ongoing strength training and conditioning workouts then we can slow down or even reverse this process. We don’t have to succumb to the effects of aging. We can do something about it and it starts with exercise.

The benefits of strength training can also improve our physical appearance. This type of training can effectively help a person burn off bodyfat, replacing bodyfat with quality lean muscle. If you stick to a strength training program combined with proper nutrition you will change your appearance to one that is leaner and stronger.

Another consideration to take into account is that as we age our metabolism will slow down. As this happens it becomes harder for us to burn bodyfat and keep our weight down. The food that we eat is more easily stored as bodyfat. Following the basics of strength training exercises we can increase our metabolic rate so that we may continue to burn calories and bodyfat – even when we are sleeping.

People will often make the mistake of not strength training when they are trying to lose weight. They will focus on cardiovascular exercise and cutting calories. What they may not realize is that cutting calories in the absence of strength training may lead to muscle loss along with the fat. Strength training will help you maintain your muscle size while you are burning bodyfat. You won’t get big and bulky with strength training. You will get a strong, lean appearance.

This article was written to share the many benefits of strength training. After reading this my hope is that you can appreciate the importance of utilizing strength training and conditioning workouts to improve your health, burn bodyfat, increase your metabolism and keep you strong and healthy for years to come.

www.empoweryourbody.com Monday Fit tip The Benefits of Strength Training. Wednesday: Power Three Full Body Workout Friday- Aspire Higher! Plus get the answer to Mondays Question. About EYB: Empower Your Body is a Health & Fitness Consulting company. Our mission is to contribute to the overall wellness of humanity. With Empower Your Body, we will show you how to take the thoughts that limit you and turn them into the beliefs that empower you. It is about being honest, becoming educated and taking action! Video Disclaimer : www.youtube.com Get our Downloadable workouts at the EYB Store! www.empoweryourbody.com Special Thanks to: Hillside Media Productions : www.youtube.com www.hillsidemedia.tv Website www.empoweryourbody.com Twitter www.twitter.com
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Reward Yourself With The Benefits Of Physical Fitness

Article by Jim O’Connor

Do you realize how powerful the benefit of physical fitness is? If scientists could bottle it up it would be the most sought after medication on the planet.

Most individuals are unclear of how powerful exercise really is. Too many people concentrate on all the work that goes into being physically active, and fail to pay attention to the benefits of exercise.

The benefit you reap from physical fitness programs far out weighs any investment of exercise time. As a matter of fact, the benefit of physical fitness can be realized with only a few short minutes each day of physical activity. It really does not take much time before you witness fitness results.

After realizing what a small amount of exercise can actually do for you, I am sure you will quickly put on your workout gear and become active.

So how exactly can you benefit from a regular, consistent, time efficient physical fitness program?

The benefit of physical fitness shows up in both mind, and body. It is like getting two for the price of one. On the mental side of benefits are increased self esteem, and a general feeling of wellness. On the physical side of things include increased muscle strength, endurance, heart, decrease of blood pressure, decrease cholesterol, and a drop in body fat, to name a few. The list could go on for some time. If you are not physically active, you are making a huge mistake.

As mentioned, increasing self esteem is another reason why physical fitness programs are so crucial. Want to improve how you feel about yourself? Become more active, and reward yourself with the benefits of physical fitness.

As you can see, the benefit of physical fitness is surely powerful.

You are probably wondering if it is necessary to spend 5 hours a week on physical exercise. The answer is absolutely no. Even small amounts of exercise each day will enable your to see physical benefits. In other words, no hanging around all day in gyms is necessary for maintaining a physical fitness routine.

In order to reap the benefits of physical fitness all you really need to do is spend less than 1 hour a week being active. Break it down into 10-15 doable minutes each day. You can even break it down into 5 minutes in the morning, and 5 at lunch. Now 10 minutes out of your day for the benefit of physical fitness is worth is, isn’t it?

The key is to stay consistent. Some activities that will keep you physically active are housework, walking, gardening, biking, weight training, playing ball with the kids, and even parking at the furthest part of the parking lot.

You can always start easy, and stay consistent. Consistency delivers results!

For those who do not realize the benefit of physical fitness, read closely. For as little as 60 minutes a week, you will do your health, fitness, and quality of life tremendous benefit.

There is overwhelming evidence to support the benefit of physical fitness. Do not be afraid of spending a lot of time exercising. You do not have to in order to see maximum results. Get on the best fitness program for you today, and stay consistent. Your body will thank you.

To protect your fitness results register for a FREE membership to my fitness newsletter that is delievered in multimedia format right to your inbox. You can also visit our blog to get the latest fitness tips to help you shatter your workout goals.

Jogging – Health Benefits And How To Do It

Article by Wickey Stecker

Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.

THE HEALTH BENEFITS OF JOGGING

Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are: * Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. * It speeds up the digestive system and helps you get rid of digestive trouble. * It counteracts depression. * It increases the capacity to work and lead an active life. * Jogging makes you burn fat and thereby helps against over-weight. * If you suffer from poor appetite, jogging will improve your appetite. * Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging. * Jogging makes you sleep better.

THE PLEASURE OF JOGGING

Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.

You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.

CLOTHES AND SHOES

The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:

You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.

The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.

You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.

JOGGING ROUTES AND SESSIONS

Jogging may be performed in a lot of ways * Long distance jogging 6-20 km in a moderate speed on even roads or paths. * Short distance jogging 3-6 km in a high speed. * Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness * Jogging in a hilly terrain with paths going both up an down 4-8 km

It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.

HOW TO PERFORM A JOGGING SESSION

You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.

STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION

It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements: * Bend forward and touch your toes. * Kneel down on one of your feet, and stretch the other out backwards. * Bend your body to both sides. * Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards. * Shoot your abdomen foreword, so that your spinal column is stretched into a bow. * Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.

After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.

WHEN AND HOW OFTEN

If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough. You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.

HOW TO BEGIN

If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.

The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

Benefits of Aerobic exercise

Article by Ryan Baldwin

Aerobic fitness is an intregal part of physical fitness. There are numerous benefits of incorporating aerobic training into your exercise routine.

What is aerobic fitness? Aerobic fitness is defined as the capacity to take in, transport, and utilize oxygen. “Aerobic” means in the presence of oxygen.

There are two basic functions of an effective aerobic exercise:

1. aerobic exercise delivers oxygen to your muscles.2. your body waste products are expelled.

What are other major benefits of aerobic exercise?

1. Burns body fat. Depending on your specific type of exercise and intensity level, you can burn up to 1,000 calories per hour. 2. Aerobic workouts aid in relieving depression.3. Aerobic exercise aids in relieving certain types of cancer. Studies have shown that some men and women are less likely to get colon cancer. 4. Research has proven individuals who perform aerobic exercise have enhanced self-image.5. Aerobic exercise relieves stress and anxiety. Exercise generates a period of substantial emotional and physical relaxation. 6. Reduces the risk of heart disease.7. Can “slow” the aging process8. Increases the good (HDL) cholesterol 9. Improves the quality of sleep. Research shows individuals who exercise regularly go to sleep more quickly, sleep more soundly, and are more refreshed.10. Improves mental sharpness. Studies have shown individuals who exercise regularly have better memories, better reaction times, and a better level of concentration.

11.Increases your level of available energy. A strong aerobic program will give you more energy to do other activities.

I hope you have found this article to be helpful to you, and you find the right exercise program that will help you achieve your goals.

Remember, aerobic fitness is among the most preventative medicines available.

If I can be of further assistance to you, please visit http://www.beachbodycoach.com/coachguru, and send me an email.

The Benefits of Resistance Training you can get from Home

Article by Dave Fraser

Similar to using workout machines, or free weights resistance training benefits are the same, and possibly even better. If you’re using exercise bands for training then you have the unique benefit that resistance will increase as you push or pull your way through the exercise, not to mention how portable and cost effective they are. What about the health benefits of using resistance training? This article will explore what other benefits beyond cost and space savings resistance training bands can offer you.

Range of activities and Strength increase

When you exercise using resistance training you begin to develop longer muscles, and stronger bones. This doesn’t happen over night but little by little it offers you the benefit of of a stronger you. This will help even more as you grow with age, and it allows you to become stronger and withstand more strenuous outdoor or indoor activities.

Lower Body Fat Percentage

Like most exercise routines resistance training burns fat. By increasing your heart rate you burn more calories then when you’re just standing still. A second benefit and way to lose weight is that muscle on our bodies burns more calories then fat when we’re resting. As we develop more lean muscle on our body from the workouts we’re doing we’re also increasing the number of daily calories we’re able to burn while resting.

Self Confidence Booster

Of course a big benefit of resistance training, and why most people start working out in the first place is an improve personal appearance. Resistance training isn’t for bulking up, rather it’s a sculpting routine that will elongate and tone muscles. The legs, buttocks, abs and arms can all be firmly shaped and toned with resistance exercises. A better personal appearance can also help us feel better about ourselves and in other areas of our life.

If you’re not already using resistance training in your exercise routines you should be. It’s a fun and unique form of exercising that can be done from home without expensive equipment, or expensive gym memberships.

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Examples of Anaerobic Exercises and Their Benefits

Article by Alvin

Introduction

How Anaerobics differs from Aerobics is that basically Anaerobics promotes the strengthening of muscles tissues while the latter promotes the process of fat burning. Anaerobics are basically exercises that requires high intensity for a short period of time, while Aerobics are mainly lower intensity with prolonged periods.

As both work in a different manner, there are different advantages of Anaerobic exercises compared to Aerobic exercises.Advantages of Anaerobic Exercises

Development of MusclesThis results in an increase of strength resulting in an increased amount of calories burnt as our rate of burning calories increases as our muscle mass goes up. Our Basal Metabolic Rate (BMR) also increase causing an elevated metabolism even during rest.

Lowers Blood Sugar LevelsIn Anaerobic exercises, Sugar is the primary source of energy. Regular exercising regulates blood sugar levels which keeps it in check. A high blood sugar level (Also known as Hyperglycemia) could result in various side effects such as dry skin, blurred version, headaches etc.

Increases Bone Strength and DensityOsteoporosis is a common world wide problem. Millions of people suffer from this and the number grows every year. Our common consumption of dairy products and calcium supplements is not sufficient. What Anaerobic exercises (such as Weight Lifting) does is that it places our bones under a slight pressure to prevent it from getting softer and weaker over time.

Improved AppearanceStrength training is one of the most effective way to reshape our bodies and improve our physical appearance. This is true for both men and women. It gives a man a much bigger and stronger body while a woman gets a more toned and stronger looking body. This also increases our own confidence as we are proud of ourselves.Examples of Anaerobic ExercisesThere are plenty of different variations of anaerobic exercises out there. A very general one would be Weight Lifting. There are also many different sports such as basketball, rugby, soccer etc. These are sports requiring brief spurts of high intensity activity.

More specific activities could be Chin ups, Pull ups, Sit ups, Squats. All these are high intensity activities which cannot be done in a prolonged period.

Depending on your abilities and needs, pick one which suits you best and that you actually enjoy doing. Some of these activities are not meant for beginners, so ensure that you slowly build your body up to get accustomed to them. Remember do not jump right into it without performing any warm-ups as some of these activities can be very harsh on the joints and bones if you do not warm them up properly.

Above are examples of different Anaerobic exercises you may choose to do, when it comes to ‘weight’ though, some people constantly ask themselves “why can’t i lose weight?“, check that out for more information.ConclusionWith the well known facts of how muscles are denser than fat, many people who participate in Anaerobic exercises may experience an increase in body weight. This is not due to fat, but are actually muscles. Although additional weight was put on, however looking at the mirrors will show a fitter looking you. Muscles are grown through Anaerobic exercises, that’s why it is an important aspect in any fitness regime.

Both Anaerobics and Aerobics go hand in hand and are vital to your body’s overall well being and looks. So do not favor one over the other! You may find more information on the benefits and examples of Aerobics exercises here.

To learn more about my report on fitness and nutrition, check out my quick way to lose weight report!

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Sprint Training And it’s Main Benefits

Article by James Davis

A really good way to start and improve your physical conditioning is sprint training, it really is one of the better methods out there.It is also one of the better methods because it also takes up less time than many other forms of cardio training.

The great thing about sprint training is the EPOC effect you receive after it or excess post-exercise oxygen consumption, this is basically where your body even after training will still continue to expend many hundreds of calories trying to get the body back to its natural state. So make sure you include some serious hill training to your workout to get the full benefits of EPOC.

Another good benefit of this is that your body will up regulate it’s abilities to produce enzymes that get to work at increasing the storage capacity of the muscle for energy substrates such as ATP.The good side effect to all this is it will allow you to work out even harder and for longer next time without the fatigue kicking in to early, also understand that although this is occurring you are still working on the aerobic side of things, so although very intense, you are still utilizing oxygen, if you weren’t you would only be able to last around 10 to 20 seconds no matter how well conditioned you have become.

Another great benefit you will get with your sprint training is it’s effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body fuel source for all muscular activity, so obviously anything you can do to increase this will be extremely beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%. The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighbourhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

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