The easiest way to maximize your small amount of spare time for workouts is ‘interval training’. Interval workouts have been found to burn three times more fat than running twice at a moderately hard and steady speed. Interval workouts are those that mix high intensity levels with lower intensity efforts in alteration. For example, a 20 minute cardio consisting of 2 minutes running on a treadmill pursued by 1 minute total rest. It has been found in research that intermissions burn more calories than working out consistently at a particular level of exertion for an equal amount of time. If you have joined a health club in Malaysia, you can consult your trainer and figure out this aspect to get better results.
To add up to the benefits, the recovery from intervals forces the body to continue the fat burning process for getting energy. This increases the body’s fat burning process post workout during leisure time. It is a win-win situation for busy moms; do less exercise and get more results.
Interval training at fitness gym Malaysia
When you are on a cardio machine on a gym, it is better to make a humble start. Hitting the monitor keys to vary the speed up and down every minute can frustrate beginners. You would not like to create a situation where you would want to leave everything before you have actually started. Thus, it is good to choose a low speed that allows you to walk/jog and then sprint when you are ready.
Here is an example of a standard interval training that involves working out slowly and alternating the period of lower intensity with equal period of higher intensity.
- 3 to 5 minutes – warming up (light jogging, slow movements, low intensity)
- 1 minute moderate/high intensity followed by 1 minute low intensity (Repeat this six to eight times)
- 3 to 5 minutes – Cooling down (light jogging, slow movements, low intensity)
Interval training is an ideal workout procedure in a gym for women and gives you more return than your investment.
Warning – If you are facing any health related issues or chronic problems, consult your physician to get medical clearance before starting interval training.