3 Formula Series: Sexy Abs Need Cardio Exercise!

So, you've cleaned your house of crap food.

It's time for some sweat sessions, my friend!


First off, I am NOT going to use this entry to suggest you go run on the treadmill like some hamster or go forward and back on the elliptical for hours a week. Not only does that work SUCK - it doesn't work. Your time is precious... and those type of machines are not going to give you the best results possible in the shortest amount of time.


Enter: High Intensity Interval Training - or HIIT for short. Your new fat-burning friend in (or outside) the gym. Let me touch on this real quick.


What exactly is HIIT?
High Intensity Interval Training is a form of training that requires you to push your hardest for a short period of time with a short period of rest in between. An example is biking at full-force for one minute, then at a slower pace for one minute, and back up again. Your heart rate has time to rise and a time to come back down for a slight recovery.


Why does HIIT (High Intensity Interval Training) work?
One study in particular, done at Canada's McMaster University, confirmed that high intensity interval training improves muscle growth when done for shorter periods (10 one-minute sprints with one minute period slower pace, 3x a week) than regular moderate long workouts (1 hour, 3x a week). HIIT is so effective because that type of activity triggers similar cellular pathways in the same fashion as endurance training does.


Can anybody do HIIT?
Definitely! However, I would NOT suggest people with special circumstances - such as pregnant, sedentary, overweight, and elderly individuals - use HIIT as their form of cardiovascular exercise. Moderate level activity, such as biking, brisk walking, swimming, etc. are all safe forms to start a great healthy exercise program (and AS ALWAYS - ask your doctor before starting any exercise or nutrition program!). This 3 Formula Series was designed to help you achieve those sexy abs you've always wanted, NOT to give medical advice. My main focus of this particular entry was to get you moving for cardiovascular endurance, which will help you shed fat.

Now on that note...

HIIT is actually very basic. This is my favorite form of fat burning because it is efficient and effective. Personally, I practice this form of training about 2-3 times a week for 30-60 minutes. I do not do this every day. It's not good for your body - it needs rest (lighter day) to recover. If you feel like your fitness level allows you to push even farther with short bursts of intensity here and there, go for it. But if you are starting out, or just want to get yourself focused on a cardio exercise program, try these. They are all great moderate-level, calorie burning workouts:

- Biking

- Jogging

- Walking (briskly)

- Swimming

- Zumba

- Kickboxing

- Dancing

- Rollerskating

- Running

- Stair Climbing

- Hiking

- Rock Climbing

I'm sure there are more to add here, but the whole idea is to get your heart pumping! To benefit simply for your health, fit in a cardiovascular workout 3x a week for 30 minutes. To benefit to shed fat, I would suggest cardio exercise to fit in 4-5x a week for 40-60 minutes.

More soon!

Thank you to all who are reading!

Peace out,

Jen