Benefits of Cardio Interval Training

If you want to efficiently burn fat, cardio interval training is the way to go! Not only does it mix up your routine, but it also maximizes the benefits to your muscles and ligaments.

Interval training takes place when the intensity of your workout changes, changing between low, middle, and high levels of intensity. For example, if you were out on a run, after a slow warm-up, the rest of the trip could be divided into pieces- 2 min at medium pace - 15 seconds sprinting - 30 seconds slow, and so on until the cool-down piece.

By separating your workout into changing intervals of time or distance, the body is forced to adapt. By repeating the same cardio routine the body becomes significantly less efficient as the body comes accustomed to the workout, similarily to if it were building a tolerance.

Interval training has become extremly popular. As well as mixing things up and keeping the body wondering, cardio interval training also incorporates some structural benefits. Many ligaments and stabilizers often go unnoticed and unattended, never being exercised, unless by accident. Interval training incorporates the working of otherwise neglected muscles and tendons.

By adding an occasional sprint in the 15 minute run and knees and ankles will strengthen, also reducing the chance of an injury in the future.

Tips to Amp Up Your Motivation!

Every one us could use a little extra motivation every now and then especially when finals, the holidays and the winter blues are approaching. So, here's some tips to help you stay driven and focused.

1.Save And Display All Of Your Old Pictures:
Visual stimulation is very effective. By looking at old pictures, whether you want to see improvement or look like what you look like in your pictures, either way it can definately be effective. Last competition season my team mate took pictures of me in January, the first day I started cutting. By April, I couldn't believe the transformation and it was helpful to be able to look back at the January picture along the way.

2. Look At The Transformations Of Others:
Reading inspirational stories of others is a great way to put things in perspective and inspire you to reach your own goals!

3. Buy Clothes At Your Target Size:
Along the cutting journey towards April's competition date, I found myself constantly buying new clothes. At first it seemed cumbersome and I eventually gave up and just wore things baggy, but I think it would be a great motivational tool to purchase a piece of clothing that is either too small or too big and then use it as a gauge to monitor your progress. ***Don't forget to throw away the receipt so that you can't quit along the way.

4. Write Down Everything!
Whether it be on scraps of paper or in a journal, write down what you do each day. Seeing your progress in ink is a awesome way to know you are moving toward your goal.

5. Find Support From Loved Ones:
Share your success!

6. Change Up Your Routine:
Every 4-6 weeks change up your routine. Switch out old exercises for new or more challenging ones. Switch indoor cardio for an outside version. Another added bonus, add new songs to your i-pod to get you through those cardio sessions!

7. Work Around People That Are Motivated
Nothing can get you more motivated than seeing someone next to you with a top physique. Being surrounded by top-notch athletes gives you a challenge. You are seeing true-inspiration first hand. At the competitions that I did, I found that these types of people are walking knowledge bases and jump at the opportunity to share their knowledge with you.

Overtraining: A Bodybuilding Enemy

Of all the possible things that could, and do, go wrong for a bodybuilder looking to add size, overtraining is the most detrimental. The altogether frustration developing from this seemingly adverse dilema is often just enough for someone to question why they are involved in the sport to begin with.

Overtraining occurs when one training regimine becomes excessive and there is an overload of training and consequently, one's body can not adapt. Specifically for bodybuilders, size loss and strength loss are directly correlated to overtraining.

Physical Symptoms That Result From Overtraining Include:

Elevated waking pulse rate
Elevated morning blood pressure
Increased joint and muscle-aches
Headaches and tremors
Tiredness
Insomnia
Loss or decrease in appetite
Injury
Illness
Chronic fatigue
Insatiable thirst or dehydration
Susceptibility to colds and flu
Frequent minor infections
Altered function of the endocrine, immune, and central nervous systems.

Psychological Problems That Accompany Overtraining Include:

Increased apathy and irritability
Mood and sleep disturbances
Depression
Anxiety
Reduced ability to concentrate
Lack of appetite.

Overtraining is generally uncommon and should not be confused with over-reaching (minor tissue damage related to insufficient recovery) and general fatigue. However, if over-reaching continues, overtraining will result

Prevention:

-Limit the length of intense training sessions

-Maintain a healthy diet

-Ensure adequate rest and recovery time between workouts

-Train according to how your body feels as oppossed to a set schedule. Basically just do enough to keep gains coming, no more and no less.

-Make gradual gains over time

-Never exercise while sick. Doing so will only stress your immune system
In conclusion, bodybuilders and athletes are typically extremly motivated people with high energy levels. Such qualities can be a blessing or a curse based on how they are used. Training intensely will with out a doubt result in over-reaching, and positive gains. However, training everyday at a high intensity and failing to incorporate rest time and proper nutrition may result in an overtrained state.