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running at 60-80% max is ideal for fat burn. If you do the sprints, make sure your sprints are aerobic (meaning they are not so fast as to push you beyond 85%). Usually, the fast and slow pace running is done to help your heart train for recovery. Very helpful for racquetball and tennis players that do a lot of running for a point and then have 20 seconds before the next serve...
For normal weight loss programme, a 6 day workout involving 3 days of aerobic (either running or a sport that involves aerobic activity) training and 3 days of weight trining works best (Alternate them). Remember that weight training burns calories even after you are done (the body repairs the muscles and builds new muscle although it is a bit more complicated than that...)
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