Whilst long runs are great for fat burning, unless you’re training for a marathon, you don’t have all the time in the world to fit a long run in your busy schedule. Allow me to introduce, Interval Training.
Interval Training, or as we like to call it “HIIT” is a training method highly effective for rapid fat loss results – BUT – it will need to burn! HIIT (High Intensity Interval Training) is the process of elevating your heart rate to roughly 75% of your maximum heart rate a period of time, and dropping it back down for a period of time, over a repeated cycle. Perhaps we can better explain this by saying, a high intensity interval, followed by low intensity interval.
An example of this to structure into your training is to SPRINT like the devil is chasing you for 1 minute, followed by 3 minutes of SLOW jogging, and repeating for 30 minutes to melt the fat away. Take this on-board the next time you’re looking for a SERIOUS sweat session focusing on the metabolisation of fat, and make your workout more effective!!
Ever wondered why our KX sessions are aimed at elevating your heart rate quickly, dropping it slowly, and repeating the cycle over and over…? Have a think about it for a second 🙂
2. If you’re performing cardio work before strength work, perhaps try the other way around!
Your body will utilise fat and carbohydrates as the primary sources of fuel throughout both aerobic (cardio) and anaerobic (strength) training. Aerobic, with the use of oxygen, will tap into your fat stores as a source of energy more effectively, whilst anaerobic, without the use of oxygen, will tap into your glycogen (carbohydrate) stores more effectively.
As with the HIIT example above, it’s a good idea to mix up your training. Consider strength training (anaerobic) first to deplete your body’s glycogen stores and prime your body for fat burning in the cardio session (aerobic) that follows.
In the KX world, we might look at this like KX Pilates & KX Barre. In theory, where KX Pilates utilises the resistance of the reformer to build strength it MIGHT be considered more anaerobic than it’s close friend, KX Barre, which has a higher dependence on your cardiovascular system, and considered more aerobic. In practise, as we all know, anything goes with a KX session – especially when we see those jump-boards make an appearance – so either way, Pilates or Barre, you’re going to BURN, which is the main thing.
If you are looking to incorporate some more structure into your KX training regime, perhaps smash out a KX Pilates session before you run or ride, or do the KX double, but do your KX Pilates session before KX Barre. This will help to ensure you have both optimal strength for Pilates, and melt the fat through Barre.
Now, with all this being said, I hope I haven’t melted your brain, or have you thinking you’ve got it all wrong. At the end of the day, there is NO right or wrong way to train, and it’s best NOT to over analyse to the point where you drive yourself crazy thinking about it. Train to maintain, or train insane, just have fun, and know that it’s better than not training at all.
See you in the studio!