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Ivan's Newsletter
April 01, 2006 -- Issue 004
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Hi,

This issue includes...

1) "Proper Training" Series:
"What's the Activity that Burns the Most Fat?" 
2) What's New About IvanNikolov.com
3) "Visit My Newsletter Archives"
4) "Tell Me What You Think!"
5) Recommend this Article to a Friend

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1) What's the Activity that Burns the Most Fat?
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If you don't know the answer to this question
it's essential that you read this. Are you one of those
enthusiasts who spend hours and hours on the cardio
equipment, count the minutes while feeling extremely
bored and at the end don't even see the desired results?

Well, you might have heard of High Intensity Interval
Training (HIIT) cardio or have seen people in the gym
doing a different type of cardio activity but you never
found out what exactly they are doing.

HIIT is something that surprisingly not too many athletes
know about. It surprises me because it has proven to be
more effective compared to regular cardio while performed
only in half the time.

HIIT as the name suggests is a form of cardio activity
that includes fast intervals, called "sprints", which are 
performed with 85-90% of your maximum effort, followed
by slow or moderate intervals with 60% max effort.
The maximum duration is 20min. Isn't that great?
No more 45min to 1h boring cardio facing the gym wall..

This type of cardio activity can be done on any cardio
equipment as well as outdoors on the street and even
running up the staircase.

An example of HIIT cardio on an inclined treadmill will be
30sec sprint followed by 1min brisk walking or
1min sprint followed by 2min moderate walking.

The benefits of performing HIIT cardio instead of
regular slow or moderate intensity cyclical cardio are:

* More calories burned for the same period of time

* More fat burned throughout the day due to the
  faster metabolism caused by HIIT

* Increased VO2max

* Increased HGH release

* Increased Lactic Acid threshold

* Shorter in duration: 4 - 20 min

With all that said I think there is no question as to
how regular cardio and HIIT cardio compare and
which one is better for increased fat loss as well as
significantly improved cardio-vascular system
capabilities.

For even more detailed information on HIIT cardio
click here.

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Copyright 2006 by IvanNikolov.com.
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