Exercise is usually best when it can be done every day, but that is not always possible due to other responsibilities. You may be able to exercise every other day or perhaps even two times a week. You will need to turn up the intensity in order to get the most out of twice-a-week exercise.
Interval Training
All good exercise routines involve cardiovascular activities. One of the best cardio activities is interval training. Go to the local high school or college track. Measure off sprint distances of 80, 60 and 40 yards. Run an 80-yard sprint and then go back to the starting line and run a 60-yard sprint. Return to the starting line and do two 40-yard sprints back-to-back. Take a one-minute break and repeat the set of interval sprints. Do another two sets before you leave the track for that session. Interval training will get your heart rate up and also help you burn calories even after your session is over. You should be prepared to do your intervals over a 45-minute period.
Distance training
After you have done interval training, give your body a chance to rejuvenate with a water break and at least a five-minute break. Then you can get into your distance work. A three-mile run should help you get your heart rate up once again and help you burn off more calories. Run at a moderate pace for the first half mile, slow it down a bit for the next 1-1/2 miles, bring your pace back up at the 2 mile mark and then run hard in the final half mile. This will help your burn off calories and fat and help your heart get fit. You should be able to finish your three miles in 22 minutes or faster. Make sure you get checked out by your doctor before you run this kind of distance and get a clean bill of health.
Strength training
Do full circuit training after you have done your intervals and distance running. You can use free weights to exercise your shoulders, chest, back, abdomen, buttocks and legs, but you can also use Nautilus machines to help you work more efficiently in your training session. Nautilus will take you through a routine that works out your biceps, triceps, lower back, upper back, abdomen, thighs and calf muscles. You should be able to do your strength training in a 20 to 30 minute period.
Overall benefits
If you do cardio training, distance running and strength training and combine that with a healthy diet, you will cut fat from your body and get stronger. As the weeks go by, you should notice that pockets of fat disappear from your midsection and that your upper body, core muscles and legs are getting stronger. In general, try to cut out most red meat from your diet and replace it with white meat chicken and fish. Eat at least two portions of fresh vegetables every day and one portion of fresh fruit. Eliminate junk foods like cake, cookies and other sweets from your diet. Don't drink more than one glass of wine or one beer per week. Drink at least six 8-oz. glasses of water per day.
Tags: from your, help your, your heart, back abdomen, burn calories