No Cop On Your Back, So Step On It!

5 Jul

by Phillip Tomlinson

That’s right!

But as for my back, I’ll tell you a quick story.  It happened a few years back, and I was really stepping on it.  Behind the wheel of my new Shelby Charger.  

And I don’t need to tell you that speed can sometimes have an exhilarating effect.  Pulse-pounding.  That winter night was no different as I streaked along an Ohio freeway. 

Then I saw the flashing red lights in my rearview mirror and I knew.

“You going to the hospital?” asked the friendly officer, minutes later, as I sat alongside him in his patrol car.

His followup question came quickly on the heels of my puzzled hesitation:  “Those aren’t MD plates you got there?”

As I shrugged my shoulders sheepishly and nodded my head in the negative, I knew a citation was in my immediate future. 

A few minutes later, as I exited, the officer had a parting compliment:  ” Those are nice wheels you got there.”

Needless to say, I slowed down.

You don’t have to, especially since there is no cop on your back.  Funny thing is if you don’t slow down you could end up with nice wheels. 

Yeah, I kinda figured that I would lose you on that one.

Okay, let’s cut to the chase.  The wheels I’m talking about is your body.  

Ever notice the sleekness of a high-performance car?  Built for speed, right?  Well, on the flip side, speed can help you get a sleek, high-performance body to die for.

Yes, I’m talking about getting your heart pumping.  Really pumping!

And, no, I’m not talking about the long, slow, boring runs or rides that define your cardio workout.

To be sure, you can definitely benefit from those, because they can strengthen your heart, relieve stress, burn calories and so forth.  But why would you settle for being a Yugo when you can be Lamborghini?

You see, your standard cardio has its limitations:  It only burns calories for the duration of the time you are doing it and not afterwards — a lot of effort for your return, and it definitely doesn’t build muscle.

I know — you are probably saying “I don’t really need to build muscle as such.”  But, believe me, if you want that sleek, high performance body, if you want to be as healthy as you can be and you really want to burn calories, then some muscle growth should definitely be part of the equation.

So, back to speed, especially since I know you definitely wouldn’t say no to cranking up the fat burn.  Doing that though means you’ll need to change gears.

At regular intervals.  As in interval training — the exact opposite of the long, slow, even pace that is usual cardio training.

And let’s not forget speed, since it’s the bread and butter of interval training which relies on short bursts of high-intensity exertion interspersed with restful exercise.

The tactic, for example, requires that you sprint all out — whether on a treadmill, outdoors, using a stationary bike, etc., — anywhere from 30 to 60 seconds, slowing down to a lower intensity for another 30 to 60 seconds before repeating the entire cycle.  Depending on your intensity, this could cover a session of 10 to 3o minutes of you repeating this cycle.

The result?  

Fat incineration with a vengeance.

In fact, the proof is in the pudding — according to researchers who conducted studies using two groups:  one who did the usual slow, uniform cardio, and another employing intervals.

Incredibly, the group engaged in interval training — while exercising less — not only burned 9 times the amount of fat more than the other group, but did so mostly after the workout had ended.  Nothing beats this except, of course, weight training.

A real bonus with fringe benefits to boot.  So, get on with it — using whatever mode of locomotion you choose — and feel much more than the wind in your hair.  You could end up with a nice set of wheels.

For some pretty useful information on interval training click on the following link in the BodinSync prescription:





BODINSYNC GOES TO CENTRAL PARK — Join Phillip for his fun and exhilarating Bodinsync Summer Challenge outdoor workout.  SCHEDULE:   Monday, July 12, from 6:30 – 7:10 p.m.  (SOLD OUT);  Friday, July 16, from 6:30 p.m. – 7:10;  Friday, July 23, from 6:30 p.m. – 7:10;  Friday, July 30, from 6:30 p.m. – 7:10;  Saturday, July 17, from 10:30 a.m. – 11:10;  Saturday, July 24, from 10:30 a.m. – 11:10;  Saturday, July 31, from 10:30 a.m. – 11:10.  For more information or to sign up, please send your E-mail to

Price:  $20 (usually a $90 value)









2 Responses to “No Cop On Your Back, So Step On It!”

  1. tina July 5, 2010 at 4:43 pm #

    pretty funny article. intervals it’ll be for me from now on. i trust your expertise. can still come to all of the summer workouts even the sold out one?

    • Phillip Tomlinson July 5, 2010 at 5:05 pm #

      Thanks for reading. So, now you know. As the advert says, “Just do it!”

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