Increasing Fitness and Weight Loss

Written by Greg Diamond.


If you’re a walker, walk briskly for 5 minutes to warm up then increase your intensity for 30 seconds to 1 minute, drop back to your normal walk for 2-3 minutes, then step it up again (and if you can co-ordinate it with an increase in the road/foot patch gradient) and continue this routine for the length of your walk.

If you are a cyclist you probably already exercise short bursts of increase intensity as you ride with hills, move to the front of the palaton, if not or you use an exercise bike them warm-up for 2-3 minutes followed by 20 to 30 seconds of hard intensive riding before dropping back to your comfortable level for 3 minutes before repeating the routine, continue for 12-25 minutes depending on your fitness level.

If you are a jogger then five minutes into your run do a 30 second sprint at ¾ or full pace, dropping back to your jog for 2-3 minutes then repeat the sprint.


This 'hit' of intense exercise fires up your heart rate and metabolic rate but your heart rate with settle back to normal relatively quickly your metabolic rate may stay raised for 24-48 hours post exercise, which chews up fat in the process!

Happy days! Again the research shows this effect is sustained by exercising in this manner as little as twice a week, but I would recommend at least three times a week.

If your contemplating beginning an exercise programme in this manner can I suggest a medical if you’ve been absent from exercise for a while or if you are over 40!

If you are beginning, the safest course would be a comfortable walk with brisker periods as a starter, as fitness improves and weight loss begins then progress your programme.

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