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17 July, 2012
Day after day I see people pounding the streets, often in a vain attempt to lose the bodyfat that seems to creep on little by little every year. I recently saw a quote that said
“Calories – Those things that sit in your cupboard and stitch your clothes a little tighter each year”
Of course I laughed but this is what really happens each year. Our training must be effective and in this current climate of go/go/go also time efficient. If we have 30 – 45mins to exercise only you need to know that their are more effective things than going for a long run. This is especially true for people who carry their weight in the lower body (thighs). These people have been shown to have excess estrogen (a female sex hormone), and knowing how to effectively get rid of this could change the way you exercise forever. It all comes down to growth hormone, this hormone is your a great estrogen destroyer. Your exercise must maximise growth hormone release, then you are truly helping to shift that fat on the thighs.
So how do we do this? The answer is in interval training. The start stop nature of interval training increases your lactate, and it is lactate that increases growth hormone. With increased growth hormone you are destroying that body fat more effectively than any form of long continuous aerobic activity.
A recent study published in the Journal of Strength and Conditioning Research showed that a decreasing sprint interval scheme (400, 300, 200 and 100 meters) produced a large growth hormone and lactate response
So try this as your summer workout. Go to the Newtown (or any) 400 m track and run 4 x 400 meters with 90 sec rest in-between each one. Then 4 x 300 meters with 75 rest in-between and 4 x 200 meters with 60 sec rest in-between and then finally finish off by 4 x 100 meters with only 30 sec rest in-between. Not only will this be one of the hardest workouts you will ever do, it will take less than 40 mins and you will burn more bodyfat than pounding the streets for hours.
Or you could utilise Wellingtons waterfront by sprinting 4 x 4 streetlight lengths, 4 x 3 streetlight lengths and so on. You will be in great shape in no time.