Recommendations for intensive interval training

Intensive-interval training will produce more energy and burn more fat to provide this increase in energy.

So how you will know that you are not hurting yourself while trying to help yourself? A good clue is breathlessness, since most people start to become breathless when they approach their ATR (anaerobic threshold heart rate). Therefore, the recommendation is to exercise at the rate just below the point where you become breathless.

Let's say you're on the treadmill. You gradually increase your speed. At some point, you will start huffing and puffing. Now you check your heart rate. This is close to your ATR. Multiply this estimated ATR by 0.60 to get your estimated FBR (fat burning heart rate).

Now your interval-intensive program involves alternating intervals of time at your FBR with intervals at your ATR.

A typical interval-intensive training session goes like this: 4 minutes at your FBR, I min. Between FBR and ATR or near to ATR and 30 seconds at ATR. That means one cycle is 5 minutes 30 seconds. 2 to 3 cycles are enough for you to get back your youthful energy.

Remember, you should do everyday as you eat and breath everyday!