People with no time to exercise can still burn a lot of fat by employing a specific exercise technique. This exercise technique has been shown by one study after another to be highly effective at burning fat and boosting fitness. I’m a certified personal trainer and highly recommend this to people with “no time” to exercise, yet who are desperate to burn fat.
If you have a stationary bike, you’re good to go; however, this exercise can be applied to any venue. One of the studies that shows how effective this fat burning technique is, was done by McMaster University researchers; they showed that only six minutes of intense exercise per week equates to 60 minutes of medium intensity exercise.
Find the setting of a stationary bike, or any type of cardio equipment, that requires you to push your hardest to maintain — but it’s so difficult that you can do it for only 30 seconds. I mean only 30 seconds, after which you’re utterly spent. This may mean a level 18 on the stationary bike with a pedal speed of 150 RPMs. It may mean a 6 mph jog on a treadmill set at 15 percent incline (please, no hanging on!).
Between each 30 second bout, you go easy for 2-4 minutes. Do 6-8 bouts total. Then you’re done. The McMaster study examined subjects who did these “sprint” exercises only three times a week. The report said that in the study group, their muscles had a substantial increase in citrate synthase, an enzyme suggestive of muscle cells’ ability to use oxygen. This translates to burning fat.
Lack of time to exercise for busy people, then, no longer holds water. McMaster University conducted another study, showing that the busy person with no time to exercise will actually get more bang out of his buck with “sprint” training, also known as high intensity interval training, as well as burst training, or bursting.
This other study, however, shows that interval training need not be your absolute maximum effort in order to still be effective. Study author Professor Martin Gibala explained, “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”
The less-than “all out” effort is ideal for those busy people who are new to exercise, or have an injury or are older. Gabala, et al, has demonstrated that these brief bouts of high exertion are just as effective at also cutting risk of diabetes, stroke and heart attacks. In fact, to obtain the same results from traditional exercise, the busy man or woman would have to invest over 10 hours of medium-level bicycling over a 14 day period!
As a certified personal trainer, I tell my time-crunched clients that the fat burning effects are triggered by the increased release of human growth hormone and testosterone during the bouts of intensity. These hormones are natural fat burners. Long duration cardio does not trigger higher release of these hormones.
Thus, with intensity interval training, in which the busy person is pedaling or walking or jogging at work-effort for anywhere from a total of three minutes to 10 minutes, more fat will be burned — much more fat burning — than if they did an hour of “slow” or steady state cardio! The more traditional approach to aerobics is a time sink for busy people. Do the math: How much time does the busy person need to perform six, 30-second intense bouts, including the several minutes’ rest in between?