3 Secrets of an Effective Fitness Program

3 Secrets of an Effective Fitness Program

1. Add Interval Training to your Workouts

Researchers at The University of NSW, Sydney Australia conducted tests using interval training and found people lost three times more weight than other women who exercised at a continuous regular pace for 40 minutes.

Include interval training 1-2 times per week in addition to your normal cardio training. Interval efforts can range anywhere from 30 seconds to 5 minutes in length.

Aim for an interval to rest ratio of 1:2 and a total workout time of approx 30 minutes eg 30 seconds effort with 1 minute easy and repeat or 5 min effort with 10 min easy and repeat.

2. If you are stuck for time split your workout into am + pm workouts - e.g. 10 min in the morning and 10 min in evening.

We all lead busy lives and sometimes trying to squeeze in our daily schedule can mean skimping out on our exercise time too! Think of exercise time as "ME!" Here are few simple tips to help you.

Minimalistic muscle tone ups! After making your bed in the morning try some triceps dips off the edge, while waiting for the elevators or blow drying your hair in the morning clench and release your glutes, while at your desk do leg raises or squats while watching television - just try and do what you can when you can.

Try preparing everything that you need the night beforehand that way you can have time for that valuable me time. Better still set your alarm clock 30 minutes earlier!

Use the household chores as a workout, vacuum or dusting to music energetically, making the beds etc can all be a form of work out especially when you keep your abs switched on!

Go for a quick walk in the morning for 10 minutes and again in the afternoon, at least then its still 20 minutes of cardio!

Every little bit counts!

3. Walk - it'scheap, convenient and a great way to burn fat.

Walking is fun and can be done alone or with a group and is suitable for all ages. It's a cheap way of getting fit and you don't need any expensive gym equipment. Before you begin though it's important to remember comfortable walking shoes with good arch support. And most important of all - hydration; always take a small water bottle and take a sip every 15 minutes. Try interval or treadmill walking, 5 minute warm up, 1 minute very fast then 2 minutes active recover, and repeat for 20 minutes, then 5 minutes gentle walking to cool down, don't forget to stretch afterwards - and voila, you're done!!! Or why not try a power walking class for something a little different.

For your heart and general wellbeing, walking for 30 minutes 3-5 times a week, you will benefit by trimming down, toning up and looking and feeling at your best! So pick up that pace and get moving.

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