can’t-miss 30-minute routines for Get an intense burn with these

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have to train as long; if you train longer, then you don’t have to train as hard. However, both research and experience have shown that a specific type of cardio known

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as interval training provides significant benefits over steady-state exercise. For one, interval training is extremely time-efficient, allowing you to complete a workout in about half the time of traditional cardio. For another, interval training is more effective at burning fat than comparable steady-state exercise. You will monitor the intensity of intervals using a concept called a rating of perceived exer-

tion (RPE). Simply stated, RPE is a measure of howhard you feel you are exercising. It takes into account the physical sensations you experience during exercise, including increases in heart rate, breathing rate, sweating and muscle fatigue. In these workouts, RPE is rated using an incremental scale ranging from one to 10, with one representing a lack of exertion and 10 representing maximum possible exertion. For example, three would indicate a level of exer- tion that is fairly easy, while an eight would indicate a level of exertion that is very demanding. For the cardio component of my shapeover program, I have suggested using the treadmill,

stair climber and stationary bike. Don’t feel locked into these activities.Virtually any activity can be adapted to interval training, and I’ve employed outdoor running, jumping rope, rowing, elliptical training and a host of other modalities with my private clients.

34 IHRSA | www.healthclubs.com

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here are two basic factors that influence the fat-burning effects of cardio: duration (howlong you train) and intensity (howhard you train). For any given level of calories burned, these factors have an inverse relationship: If you train harder, then you don’t

stair climber, treadmill and stationary bike.

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