Speed Training for Weight Loss

CatchMeIfYouCanMan_op_800x611Generally when people want to lose weight, they begin a cardio program in the form of prolonged low-moderate intensity exercise, such as a 45-minute walk or light jog.  Long duration cardio can work, but the problem is that most people go too slow to really get that calorie burn after the workout.  If you are on your cell phone while using the elliptical, then you are definitely going too slowly.  My coach in Italy did not want to hear a peep out of us when we were doing our fitness training.  He said, “If you can talk you are not training hard enough!”

It is too often that I see people going for a stroll on the treadmill and wonder why they are not seeing any weight loss results.  Well this was my motivation to write this blog. If your goal is weight loss than speed training needs to be a part of your workout regime.  There are many benefits to speed training, foremost being weight loss.

Here are my top 5 benefits of speed training for weight loss:

1. Caloric burn – After a speed training session, your metabolism will be revved for hours after you leave the gym. This is due to the oxygen debt in your muscles that need to be repaid post-workout to get back to normal.  During your bursts of speed your body is not able to bring in enough oxygen to your muscles causing your body to work overtime to replace the lost oxygen and return your body to normal levels.  This is known as EPOC or post-exercise oxygen consumption.

2.Time Constraints – If time is what stops you from going to the gym, speed training is a great alternative. It can break your time spent working out in half.   Not having enough time is not a legitimate excuse for not achieving your weight loss goals.

3. Lean Muscle – Speed training also stimulates muscle-building hormones which puts your body in a perfect state to build lean muscle mass.  It aids in weight loss but you also build muscle, which is important for your resting metabolic rate. Achieving both at once is a huge bonus!

4. Motivation – It is not natural to push yourself past your comfort zone for long periods at a time, hence a quick paced long duration workout is difficult to complete.  But if you know you will be working for half the time with short bursts of speed than you may be more motivated.

5.  Variety – There are many different types of speed training drills or exercises that you can perform for weight loss.  As my Mom always says, “Variety is the spice of life!” If boredom is a factor that keeps you away from the gym, make the choice to change up your routine. You can have a different workout every session by using different speed training drills.

Now don’t get worried, I have skimmed the top of what speed training is but I did not yet explain how it really works.  Well to give you an idea I have added the simplest form of speed training workouts.  Try it out and let me know how you liked it or if you have any examples!

The simplest way to execute a speed-training program is as follows:

  • Warm up for 5-10 minutes to get your heart rate up.
  • Perform 5-10 intervals at your chosen work:rest ratio, for example: sprinting for 1 minute/walking for 2 minutes (recovery period) – do this 6 times.
  • Cool down for 5 minutes at the end and don’t forget to stretch!

If you need more information on speed training, don’t hesitate to contact us here at Trainers on Site.

Thanks for reading!

Your Vaughan Personal Trainer, Stacey

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