16 July, 2007
Ask the coach: Exercise routine for weight loss
Question
I've been training regularly since the beginning of the year, performing 30-60 minutes of continuous aerobic training, such as exercise classes, jogging and cycling. However, I'm still struggling to fit into my party dress. How do I get my body to change?
Answer
As you may have noticed, your body has adapted to the training and your body shape has now hit a plateau. It has become fuel-efficient and, unless you change your training, it has no reason to change.
When you do continuous aerobic training, your body has stopped burning calories as soon as the sweat dries off your back. High intensity interval training makes your heart and lungs stronger, and creates a metabolic disturbance so great that you will still be working off a higher metabolism 24 hours after the workout.
Resistance training and a proper eating programme would be a welcome addition to your fitness regime. But here's a sample interval programme that can be completed twice a week to help you lose 2lbs of fat a week.
Your warm-up should involve approximately 10 minutes of walking and jogging, increasing your stride before returning to a walk so that you are rested for your first sprint. This will prepare your mind and body for what is to follow:
- Workout 1: 45-second sprint, four-minute walk. Repeat six times.
- Workout 2: 45-second sprint, 3.45-minute walk. Repeat six times.
- Workout 3: 45-second sprint, 3.30-minute walk. Repeat six times.
- Workout 4: 45- second sprint, 3.15-minute walk. Repeat three times (recovery).
- Workout 5: 45-second sprint, three-minute walk. Repeat six times.
- Workout 6: 45-second sprint, 2.45-minute walk. Repeat seven times.
The sprint should be so hard that you can't hold a conversation. If you are more experienced then reduce the initial rest. Everyone should reduce the rest time by 15 seconds every workout. This exercise can also be done on other equipment, such as a bike with heavy resistance of revolutions per minute below 60.