Twixy training

ncreasing metabolic rate does not only encourages your body to burn up dietary calories, but it also changes how your body deals with its chemistry. With more demand on energy put on it, the body tries to adjust by using up fat reserves when dietary calories aren't enough. This is the opposite of what happens when you just starve yourself, where the body goes into starvation/conservation mode and its metabolism actually slows down in an effort to conserve energy. That is why crash dieters always feel lethargic and their weight tends to yo-yo back above what they had started with.

Put simply, an active person needs more calories just doing nothing (practically just staying alive) than a sedentary person does because of his higher metabolic rate. The energy that he burns doing the exercises that he does is just circumstancial. You heard the adverts claiming that you can burn calories even when you sleep - well everyone does, and how much depends on your resting metabolic rate.

So the aim of any aerobic exercise you do should never purely be for the number of calories you burn, but more for the results on your resting metabolic rate.

Note that I mentioned "intense" exercise earlier - I mean to suggest that whilst any form of exercise is good, fat loss and increase in fitness can most effectively be gained by intense exercise that sufficiently raises the heartrate. Think of it this way - your body continually tries to adapt to be able to cope with what you throw at it. If you throw mundane, easy stuff, then there's not much adaption that it has to go through and so there's hardly any increase in your fitness than if you were to push yourself that bit harder to force your body to adapt to more stress. The trick is in finding the balance between pushing yourself hard enough and pushing yourself too hard.

The advantage in interval training is that you are able to push yourself hard in short bursts, and then "rest" by continuing that exercise at a slower rate for a few minutes. Say if you're on the treadmill. After a warm up, start running at a speed where you'd still be able to talk reasonably well for 4 minutes, then sprint for 1, follow that with the slower speed for 4 minutes, and so on.


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