Wednesday, March 30, 2011

Interval Work

When it comes to getting more results out of less time, nothing beats interval training. Utilizing intervals is essential to shedding unwanted pounds because they place a lot of stress on the muscles and metabolism, thus boosting your own natural fat burning hormones. In my experience, people typically don't interval train properly and that's because they lack some of the basic understanding of how interval training is supposed to work. Plain and simply put: intervals are supposed to be hard. The shorter your workout, the harder you have to work to see positive results. Therefore, when you interval train you must push yourself to 85-95% of your maximum effort to properly stress the energy systems. Walking for thirty seconds and then sitting down for thirty isn't going to work unless walking is near the highest intensity in which you can work. For most people, this means pushing hard and spiking your heart rate in a short amount of time and then letting it come down and recover. Below are some good work to rest ratios to begin using in your interval training sessions. Remember these are just some good samples to start with as there are many variations of interval training that can be utilized to increase work capacity, recovery and overall intensity...

Beginner
Choose a treadmill, bike, elliptical, AMT trainer or suck it up and get outside...
Perform a Dynamic Warm Up and or a General Warm Up for 3-5 minutes
Perform a sprint at 85-95% max effort for 10 seconds
Slow to a walk or cruising speed for 30 seconds
Repeat this cycle for 10 minutes
Perform a general cool down for 3-5 minutes

Intermediate
Choose a treadmill, bike, elliptical, AMT trainer or please, please, please get outside and enjoy nature...

Perform a Dynamic Warm Up and or a General Warm Up for 3-5 minutes
Perform a sprint at 85-95% max effort for 20 seconds
Slow to a walk or cruising speed for 30 seconds
Repeat this cycle for 10-15 minutes

Perform a general cool down for 3-5 minutes

Advanced
Choose a treadmill, bike, elliptical, AMT trainer or if you able bodied and have a park, track or field to run on, GO MOVE OUTSIDE!
Perform a Dynamic Warm Up and or a General Warm Up for 3-5 minutes
Perform a sprint at 85-95% max effort for 30 seconds
Slow to a walk or cruising speed for 30 seconds
Repeat this cycle for 10-15 minutes

Perform a general cool down for 3-5 minutes

This progression is simple and may seem like it won't be that tough since your rest period always stays the same. I assure you, if you do your sprints properly, 20 or 30 seconds of booking it will be TOUGH! Enjoy!

2 comments:

Anonymous said...

Welcome Back Buddy!!!!!!!!!

Anonymous said...

Nice Job Bombeeze!

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