Interval Training
interval training
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If you're anything like me, you probably hate cardio training. Unfortunately, it's a necessary evil if you are planning on overall fitness and health improvements. A nice training routine I've found that works very well and isn't as boring as running for miles and miles is Interval Training.
Interval Training first made it's appearance with the "Fartlek" method. "Fartlek" involved alternating short, fast bursts of speed with long slow, easy "recoveries." By now Interval Training has turned into a highly advanced form of exercise used by elite athletes. Trainers and coaches have developed highly sophisticated programs for their athletes based on specific physiological statistics.
Scientifically, interval training works both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems. During the high speed anaerobic training period, your body taps into the stored energy (glycogen) in the muscles which produces lactic acid as well as the associated burning sensation. Finally, you enter what is called an "oxygen debt." Durning the low speed recovery period, your heart and lungs go to work to supply the muscles with energy through oxygen rich (aerobic) methods. This phase also washes away the lactic acid build up.
Over time, your body will adapt to this kind of training by creating more capillaries throughout your system so that it can supply the muscles with oxygen more efficiently. Your muscles will become less receptive to the burning sensation caused by lactic acid and your heart is strengthened.
Follow these guidelines and you can have an effective yet safe training program.
Precautions for Safe Interval Training
Warm Up before starting intervals
Assess current conditioning and set training goals that are within your ability
Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
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on 1/31/2008
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15.2
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Circuit Training
circuit, weight training, strength training
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As promised, I'm continuing my exploration of workout techniques. Some of these techniques, such as HIT (High Intensity Training) or Circuit Training are very quick and efficient models to follow. You can get an amazing workout in a very short amount of time!
Circuit training was popularized by a small fitness company called Curves, maybe you've heard of them:) Anyways, they took the concept and ran with it for their facilities. Now the idea is right, but I wouldn't exactly agree on the execution of the model. A study conducted by the American Council on Exercise a couple years ago discovered that a 30 minute Circuit routine at Curves is the equivalent to a 30 minute walk. Not very convincing, I know. Their concept is great though! They have been able to get women into working out just by taking out the intimidation factor to a gym. Many of my clients are former members of Curves who are looking for that next step, now that they have become addicted to workouts like you and me.
It's a simple concept to follow:
Take 8 to 12 exercises and do a set of each exercise, when you finish the last exercise, start the process all over, repeating this series for 3-4 sets of 8-12 repetitions.
Any combination of exercises will do, as long as you keep two rules in mind:
1. I've found that it's more effective to do full body workouts, don't leave any muscle groups out
2. If you organize the exercises so you don't work the same muscles back to back, you don't need to take a break in between exercises
*All you need for this is a stability ball, a few dumbbells, and maybe some exercise bands.
**A nice adjustment is to do seperate circuits for each muscle group...3-4 lower body exercises, then 3-4 upper body exercises, then 3-4 core exercises.
This is a great starting point for beginners, and nice way to mix up your regular routine for the avid exerciser!
Yours in Health!
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on 1/21/2008
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8.4
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HIT Method Strength Training
hit, strength training, weight training
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Over the next couple weeks, I'm going to lay out a few different training programs I've discovered and used with some of my clients. Many of these programs work, but not each is not for everybody, so try each one carefully!
First, one of my favorites is the HIT (High Intensity Training) method! This is an amazing program and totally contradicts a traditional heavy weight program, and it works great! HIT has simple rules to follow:
-Every exercise is done in 1 set of 8-12 repetitions.
-Each repetition is 3 seconds up, 1 second hold, 3 seconds down, 1 second hold, and repeat.
-Exercises shouldn't last for more than 90 seconds, meaning you should be able to get to 8-12 repetitions within that time frame. Trust me, once your set is done, you won't want anymore to do with that exercise.
-Without breaking go directly into the next exercise and follow the same procedure. You should work on a push/pull pattern (for example: bench press then seated rows). You don't want to try to hit the same muscles if possible.
-Each workout should be FULL BODY, meaning no split days. It's important to rest at least one day in between strength workouts. You can still do cardio, but DO NOT do strength training!
-Do this program 3 days/week with a break in between each day for 8 weeks. Take at least a 1 week break from strength training, then continues.
*Adjustment- Try a core related superset or suicide, for example after completing the bench press, try to get at least 10 pushups.
**Choose your weights carefully, this is an intense workout!
***Get a spotter. Again this is intense, you will need a workout partner!
If you have any questions, just let me know. You can email me at jeremy@apollostrength.com or on this website!
Yours In Health,
Jeremy McKoon
ACE Certified Personal Trainer
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on 1/20/2008
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18.7
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