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Prevention article on burning fat

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Hmmm... I read this right after a slow-and-steady 45 minutes on the treadmill. I'm going to try it starting tomorrow!

An excerpt from "Get Strong to Get Lean"

Burn calories, sculpt muscle, and shed fat — without even leaving your living room

By Dimity McDowell, Prevention

A Cardio Kick to Boost Your Metabolism

Canadian researchers report that intervals of high-intensity physical activity are necessary to burn body fat. In fact, their findings suggest that spurts of intense exercise are nearly 900% more effective than the slow-and-steady approach in reducing fat.

You can experience the difference yourself, using aerobic exercise equipment such as a stationary cycle, stairclimber, elliptical stepper, or treadmill. First, warm up by going at about half-speed, or 50% of your perceived maximum effort, for at least 3 minutes. After that, begin a sequence where you go close to all-out for 5 seconds, then slow to your warm-up speed for 10 seconds, then follow with another 5-second spurt near maximum. Repeat the fast-slow-fast cycle as many times as you can, up to a maximum of about 10 minutes. Once you have a sense of the time frame, you can count to yourself instead of watching a clock. Finish with a cool-down, gradually slowing your pace for several minutes or more.

Do this 5 x 10 workout three times a week to start. Over time, you can add intervals until you're exercising for a total of 20 minutes, including a 5-minute warm-up and a 5-minute cool-down.

With the 5 x 10s, you take your metabolism and energy to a whole new level. Don't be surprised if you feel more alert and alive after this workout.

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