There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a higher range than just steady walking or jogging.
Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed. Same goes for bicycling -- that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.
One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.
In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Also, don't overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, or even outdoor hill running.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
# # #
I have benefited immensely from this program that taught me how to eat the right kind of meal, do the right type of work outs for losing my body fat in general and belly fat in particular. (http://www.topfatlosssecretsrevealed.com/