It’s no secret, women store more fat than men. There are an endless amount of articles and research out there documenting this fact. It all boils down to the fact that woman were designed to reproduce. A woman’s body is solely responsible for feeding, nurturing, and providing shelter to a baby; both in and out of the womb. Hormones, estrogen, in particular, cause the body to store fat. Women tend to store fat in their hips, butts, and legs. This subcutaneous fat, allows for the woman’s body to provide nutrients to a growing baby. Though women store fat at greater rates than men, during endurance exercise, women burn more fat than carbs at a greater rate than men. I know what you’re thinking, if I just exercise more, I’ll burn more fat, right? Well, it’s not that simple. And this is where there is a lot of misinformation out there.
We keep hearing about the “fat burning zone”, where you burn a greater percentage of fat calories. We’ve also been told that moderate exercise, 60-70% of your maximum heart rate, gets you into that zone. True. However, when in that zone you burn fewer calories per minute during and after your workout. So why would you want to be there? We’ve all fallen victim to that theory. In fact, if you’re like me you have a heart rate monitor or regularly monitor your heart rate during cardio to maintain that zone. All that hard work and very little pay off. Get out of that zone! You need to push your body harder. A lot harder. Besides burning more calories per minute, high-intensity exercise, like intervals, causes a large release of hormones, which helps your body burn calories even when you’re not working out. Making you a fat burning machine long after your workout ends.
To incinerate that fat faster, follow the principles of interval training. Intervals are short bursts of high intensity activity, so high that you can’t speak a word, followed by easier efforts, where you can catch your breath. Don’t let those periods of “rest” be too long and don’t let your heart rate drop too low. You should still be working at a moderate effort during those periods of rest. Interval workouts can be added to your regular fitness regimen, 2 to 4 times per week. You can still use that heart rate monitor, but now use it to get in and out of that “zone”.
Check out the following links out and let us know what you think or give us an interval workout you really like.
Step Mill Workout: http://www.youtube.com/watch?v=g8ENvtwPGN4
Variety of Fitness Levels & Types: http://www.fitbie.com/tips/interval-training-workouts
Treadmill: http://www.fitsugar.com/Tush-Toning-Interval-Workout-Treadmill-23321392 (I just did this one. . .it gets the heart pumping and you can feel it in your butt and thighs!)