Convert Kilojoules > to Calories KJ , Cals , Convert . Convert Calories to Kilojoules . Cals , KJ , Convert, Weight Loss.

Remember, we are talking about burning calories, not fat. Only activities marked with an asterisk ( * ) burn fat.

To burn fat, one must be working out in an aerobic (with oxygen) manner for at least 20 to 30 minutes without stopping (This includes interval training which some say is the best way).

When working out aerobically, the large muscle groups demand oxygen, which places an oxygen debt on the body. When large amounts of oxygen are breathed in the body uses that oxygen to produce heat (thus the sweating). It's the heat your body produces that burn the fat.

If you are just beginning an aerobic type exercise program, work up slowly. It will take a few weeks or a couple of months to build up your cardiovascular system to enable you to work out for 20 - 30 minutes at your THR. (Target Heart Rate).

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Interval training (Go hard for a while then take it easy, repeat..)

The research, published in the June edition of the Journal of Applied Physiology, says that repeatedly doing very intense exercise such as sprinting resulted in unique changes in skeletal muscle and endurance capacity, similar to training that requires hours of exercise each week. Sixteen subjects were used in the test.

But is this really possible or is it just a case of reading between the lines? Fitness contributor Michael Ryan separates fact from fiction..

Michael says that " interval " training should not be used by those with limited fitness training . Such short outbursts could lead to serious injury. Instead we should be changing our thinking. We need to stop seeing exercise as a chore, as a "must do" part of the day, we need to think of it as a "want to do". People who go for the quick fix answer are often disappointed with the results.

Source: http://today.ninemsn.com.au/article.aspx?id=54035

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

This training technique is often practiced by long distance runners (800 M and above) although some sprinters are known to train using this technique as well.

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (again, for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. One popular workout that incorporates this methodology is so-called "walk-back sprinting," in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200M sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery, but not too much.

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least one study. It has been said that in some instances-like long-distance running-moderate-intensity exercise for long durations may actually preferentially burn muscle tissue as opposed to adipose. At present, however, there is no conclusive research to support any of these claims.

The Swedes came up with a term for this type of training: Fartlek , which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Source: http://en.wikipedia.org/wiki/Interval_training

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