![\"\"](\"https:\/\/wp-media.beliefnet.com\/sites\/261\/2012\/05\/207166_10150566829270537_758175536_18018906_565319_n22-150x150.jpg\")
<\/a>In interval training you alternate an intense, all-you\u2019ve-got session of 10 -40 seconds with 60 to 90 seconds or so of easy\/moderate sessions.\u00a0 That means if you are doing a walking\/running workout, you would run like a bear is after you for 10 to 40 seconds. \u00a0Imagine those claws ready to swipe across your backside and those teeth about to get you on the back of the neck, and you get the idea of how fast you need to run! \u00a0Then you would drop back down to a walk for a minute to a minute and a half before going back to a burst of top speed.\u00a0 If you are riding a bike, or using an elliptical, you would alternate going as fast as you could for your intense workout, then drop back to a moderate speed.<\/p>\nThis doesn\u2019t need to be a long workout.\u00a0 In fact, one site I visited said that it should be shorter than 40 minutes at the max. He recommended ten minutes twice a day. three to four times a week.\u00a0 That makes sense in light of a recent research study at the University of Pittsburgh. They found that women test subjects who split up their 40 minute cardio workouts into four separate 10 minute sessions during the day lost 20 pounds during the study while the group who did 40 minutes of cardio all at once lost 14 lbs.\u00a0 Researchers theorize that shorter, more frequent workouts keep your metabolism from slowing back down and keeps the fat-burning \u201cafter-burn\u201d effect going.<\/p>\n
Does that sound too tough?\u00a0 One writer\/fitness trainer suggested that beginners start off easier with less intense \u201chard\u201d sessions and longer \u201ceasy\u201d sessions until you work up to a more intense workout. \u00a0Maybe it’s only a little dog chasing you instead of a bear! \u00a0Keep moving so your ankles won’t be nipped.<\/p>\n
Some of my readers are already lost, though.\u00a0 \u201cIt\u2019s hard for me to get out of my chair and walk across the room, let alone run,\u201d they are saying. Don\u2019t despair.\u00a0 Keep wearing your pedometer and working toward 10,000 steps a day.\u00a0 As long as you keep stepping you are moving toward a higher level of health.<\/p>\n
But those who want something a bit more challenging might give interval training a try.\u00a0 I\u2019m going to — and I\u2019ll let you know how it works.<\/p>\n
Eating to live and living for Christ,<\/p>\n
Susan Jordan Brown<\/p>\n
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Want a new way to speed up your fat burn? \u00a0Press the fast forward button for 10 to 40 seconds and your workout can become a much more effective metabolism booster.\u00a0 I personally would be content to do just about\u00a0 anything as long as I could take my time about it.\u00a0 However, I\u2019ve been reading…<\/p>\n","protected":false},"author":423,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[369,26],"tags":[464,465,462,439,463],"class_list":["post-1607","post","type-post","status-publish","format-standard","hentry","category-clinical-studies","category-helpful-tips","tag-calorie","tag-fat-burning","tag-interval-training","tag-metabolism","tag-run"],"yoast_head":"\n
Metabolism Booster #11 - Run! A Bear is After You! - Beyond Gorgeous<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/beyondgorgeous\/2012\/05\/metabolism-booster-11-run-a-bear-is-after-you.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metabolism Booster #11 - Run! 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<\/a>In interval training you alternate an intense, all-you\u2019ve-got session of 10 -40 seconds with 60 to 90 seconds or so of easy\/moderate sessions.\u00a0 That means if you are doing a walking\/running workout, you would run like a bear is after you for 10 to 40 seconds. \u00a0Imagine those claws ready to swipe across your backside and those teeth about to get you on the back of the neck, and you get the idea of how fast you need to run! \u00a0Then you would drop back down to a walk for a minute to a minute and a half before going back to a burst of top speed.\u00a0 If you are riding a bike, or using an elliptical, you would alternate going as fast as you could for your intense workout, then drop back to a moderate speed.<\/p>\n