As you become more advanced, try to challenge yourself with shorter, more intense intervals, and equal periods of recovery. Try 4-10 intervals of 45 seconds at 90% effort, alternated with 45 seconds at 30%, and vary the type of cardio as well. As with anything type exercise, you will get maximum results if you start gradually and push yourself more and more as your strength and stamina improves.

Also, the best time for you to interval train is probably immediately after your resistance training workout, but because it is relatively brief, you may find it quite suitable to perform this workout as your AM cardio, as long as you properly warm up first.

So here it is in a nutshell. To make best use of interval training:

1. Warm up for 5-10 minutes 2. Alternate periods of 80% to 90% effort with periods of 30% effort, depending on your level 3. Cool down for 5 minutes after 4. Start with longer periods and progress to shorter ones 5. As your strength and endurance improves, challenge yourself with different combinations, and more intense "bursts," while simultaneously reducing rest periods

In recent years, a lot has been said for the effectiveness of interval training, and some even tout it as the fat loss solution. But that is misleading, and while I do believe interval training has it’s place in your fitness program, it’s just one piece of the puzzle. A puzzle which, I hope, is beginning to make more sense to you with each successive issue of this newsletter! Together with cardiovascular exercise, the right nutrition and resistance training are the three synergistic elements that will allow to achieve all your fat loss and fitness goals. Good luck!

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