The Busy Executive Achieving Fat Loss Through Interval Training

By Jeff Friday

Many executives are so busy striving for success in their businesses that they forget to also strive for balance in their lives. Whether one is falling short in the areas of physical, mental, social or spiritual development, do not underestimate the importance of what has often been overlooked: physical activity.
Unfortunately, physical development is often neglected due to excuses related to a lack of time, the effort required to produce results or the length of time it takes to see results. But fortunately, a simple exercise program can help sedentary, overweight or busy adults achieve results with less effort and time than they might expect.
Physical activity reduces the risk of an early death. Regular physical activity improves health by reducing the risk of developing heart disease, diabetes, high blood pressure, colon cancer, depression and anxiety. It also helps control weight, builds and maintains healthy bones, muscles, joints and reduces the risk of falling.
The physiological and psychological benefits of exercise are significant. An exercise program provides an aesthetic appeal and a functional advantage. It helps one feel better, sleep better and improve their disposition; all contributors to success on the job.

It's About Time
A regular physical activity program does not need to be time-consuming. Before considering the start of such a program, it is important that people check with their doctor to make sure they do not have a health problem that can make exercise unsafe.
A properly performed interval training program can increase fat burning and improve cardiovascular fitness. Interval training incorporates high intensity physical effort followed by relief intervals. Research has shown that the total amount of calories burned is elevated up to 142% within the hour after exercise with high intensity intervals (as compared to low level aerobics).
Research has also shown that the calorie expenditure may last up to 48 hours after exercising. High intensity, short duration exercise is the most efficient route to effective fat loss and total fitness.
An interval training workout can incorporate various activities, such as rowing on a row machine, walking on a stair stepper, using an elliptical trainer or simply sprinting. It does not have to be conducted in a class setting; it may be part of a conditioning class, but it also can be easily accomplished outside the gym, on one's own.
The regimen recommended by local personal trainer Doc Wilson calls for a 40-second "fast" portion doing one of the activities listed above, followed by a 20-second "very fast" portion. This is followed by one minute of a "slower" portion of active recovery.
Five to eight cycles are recommended; however, fewer (such as four intervals), may be necessary if the participant is working very, very hard. For instance, the workout would proceed as follows:
_ 0:40 "fast" (effort level 7 on scale of 1-10)
_ 0:20 "very fast" (effort level 10 on scale of 1-10)
_ 1:00 "slower" (effort level 3-5 on scale of 1-10)
_ Repeat five to eight sets (only four are necessary if working very, very hard).
It is imperative that the program is conducted with the incline of the machine, or its resistance, at an appropriate level for the individual. Less fit participants can push their heart rate to easily tolerable limits while the more fit individuals can be aggressive in their approach and push their heart rate to higher levels.
In addition, an interval training workout would typically include an appropriate warm-up and cool down. The total commitment would be 16 minutes of work, not including the warm-up or cool down. It is not intended to be easy, but each individual can make his or her own decision about the intensity.

Adding Balance
This workout provides the best results when performed every other day, to allow the body to rest. Conducted two to three days a week, combined with brief weight training, proper nutrition, flexibility exercises and recovery time, this regimen will improve the physical development of the busy executive.
Physical activity not only adds balance to the life of the working adult, but also to those around him or her. The most important asset in an organization is people. Leaders positively influence others. A leader can not only improve his or herself, but positively impact the workplace by encouraging others to begin regular physical activity.
It's all about a positive lifestyle change that can contribute to success in many different areas.

Jeff Friday, a certified strength and conditioning specialist, is the head coach and owner of ProShape, a performance enhancement company based in Ellicott City. He is the former head strength and conditioning coach of the Baltimore Ravens and can be contacted at jeff@getinproshape.com and via www.getinproshape.com.