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IPL'S LETS GET FIT~ LETS LOOK AT INTERVAL TRAINING METHODS~
INTERVAL TRAINING- A FAST AND EFFECTIVE WAY TO BECOMING MORE FIT~
LIFE IS FULL OF CHOICES: PAPER OR plastic? Soup or salad? Blondes or brunettes? And most of the time, it doesn't really matter. But as for which cardio method works best for fat loss, there's clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time (except in fables). Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. You can find the best routine for your goals by following the guidelines below. Whether you want more muscle, less fat, or better performance, our interval plan for every man will show you exactly what to do.
Remember, most people prefer cardio, such as jogging, to interval training-simply because intervals are harder. But ask yourself this: Would you rather be like the majority, or would you rather be better?
Whether you are a beginning exerciser or an elite athlete, interval training can be your best tool to better fitness and/or performance. This is a case of using the extreme in moderation, Let me explain....
Cardiopulmonary interval training between a user high target heart rate and a user low target heart rate is obtained with an exercise apparatus by increasing the load of the exercise apparatus at a first predetermined rate until either the maximum machine load is obtained or the high target heart rate. When this event occurs, the load can then be maintained at a fixed level for a predetermined time. Thereafter, the load is decreased until the low target heart rate is obtained, or the user-set exercise duration expired. The heart rate of the user is monitored during the exercise. In the event that measurement of a valid heart signal is lost at any time, any increase or decrease of the load of the exercise apparatus is terminated until a valid heart rate signal is reacquired. In the case when an exercise apparatus is a treadmill, the load can be varied by increasing or decreasing both the speed adjustment and the elevation adjustment of the treadmill. In the preferred embodiment, the speed is first adjusted until a user-set maximum speed is obtained and thereafter the elevation is adjusted in order to obtain the load variations toward or from the high and low target heart rates. The exercise may be repeated between the low and high target heart rates to provide cardiopulmonary interval training.
The fastest way to get more fit is to challenge your cardio-pulmonary system for short periods of time (intervals) on a consistent basis. If you are a beginner exerciser and you want to eventually be able to jog a mile, interval training is the best way to get there. I would encourage you to gradually increase your walking time to 20 minutes, and once you can do that I would suggest short intervals (30 seconds to start) of jogging, as many times as you can feasibly do, in your 20 minutes. Then I would suggest gradually adding more and more jog time (longer intervals) until you were able to jog for 10-15 minutes straight. Voila! You are jogging at least a mile!
If an athlete would come to me and say that they want to run a 10k race in under 36 minutes and currently is showing times of around 39 minutes, interval training at a sub-6-min mile would be my first suggestion.
It is very difficult, if not impossible, to push yourself to about 90% of maximum heart rate (MHR) or higher for any extended period of time (see my blog: Get in the Zone). But it is very doable to push for a minute or two and then recover for 2-4 minutes and push again. This is how you train your cardio-pulmonary system to be able to tolerate certain workloads, one interval at a time.
There are many ways to do interval training. Here is a simple way that I have found that works and is easy to understand and incorporate into most people’s workout schedule:
First of all, interval training can be exhausting when you are not used to it. I suggest that only 2-3 days a week, you do intense interval training. On other days, you can do a steady-state aerobic exercise of a more moderate intensity.
Sample interval workout:
5 mins. - Warm-up. The goal here is to get well within your target heart rate zone (see my blog: Get in the Zone)
1 min – Push yourself as hard as you can for one minute (trying to get to 85% MHR or beyond). This is a pace you would not want to do longer than a minute or two!
2 min (or more, if needed) – Slow down to an active recovery. This means bring your heart rate down to about 65-75% of MHR. This does not mean slowing down to a crawl (unless you have to!)
Repeat this 1:2 ratio of high-to-moderate cycle as many times as you can (aiming, eventually, for between 5-8 cycles). As you become more fit, you can either raise the intensity level of your activity or extend your intervals, depending on your goals. Once you have completed 5-8 cycles, you can finish your workout at moderate intensity if you still have time or just want to do more.
Then cool down in your last 2-5 mins before stopping.
This interval training can be done no matter what your aerobic activity is (walking, running, cycling, hiking, swimming, etc).
Intervals- FOR MORE MUSCLE~
At first glance, it might not seem like intervals and muscle building go together, since intervals burn calories and excess calories are needed to build muscle. But think about it: Weight training is a form of interval training--an all-out effort each set, followed by rest. By using the right type of sprint intervals, you can mimic the way you train with weights. This increases your general fitness level for rifting, which will allow you to go harder and longer in the weight room, speeding your muscle gains. Try it one or two times a week on non-weight training days or right after your weight workout, using the sample routine below.
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 15 seconds at 100% of your all-out effort.
3 Walk or cycle at an easy pace for one minute.
4. Repeat steps 2 and 3 up to seven more times.
5 Finish with five minutes of activity at 30% of your all-out effort.
INTERVALS FOR GREATER FAT LOSS
In head-to-head comparisons, research shows that high-intensity interval training is superior to aerobic exercise for fat loss. That doesn't mean it burns more calories; it means it burns more fat while having a protective effect on your hard-earned muscle. Since sprints force your muscles to exert high amounts of force, just like weight training, they train your muscles hard, which makes your body more resistant to using them for energy. Use this workout 3-5 times per week to blast fat. (Start with the beginner routine and progress to the experienced workout as you become better conditioned.)
Beginner
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 30 seconds at about 80% of your all-out effort.
3 Slow down to 30% of your all-out effort for 90 seconds.
4 Repeat steps 2 and 3 from 3-5 times.
5 Finish with 15 minutes of traditional cardio--jogging or cycling at a comfortable pace--to cool down.
Experienced
1 Warm up for 5-10 minutes by jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 30 seconds at about 90% of your all-out effort.
3 Slow down to 30% of your all-out effort for 60 seconds.
4 Repeat steps 2 and 3 up to seven more times.
5 Finish with five minutes of activity at 30% of your all-out effort.
INTERVALS FOR ENDURANCE PERFORMANCE
Research has shown that performing intervals can increase your aerobic fitness, too, since it trains your muscles to work harder and produce energy faster. That is, you'll be able to run faster and longer. Perform the following workout one or two times per week, in addition to your regular distance training.
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 2-3 minutes at the fastest pace you could maintain for 8-10 minutes.
3 Slow to an "active rest" for a time that's equal to the duration of your work set. Simply walk around at a very low intensity.
4 Repeat steps 2 and 3 trying to achieve the same distance you did the first time.
5 If you're a beginner, do 3-6 total intervals. If you're an advanced athlete, do a maximum of 10 intervals.
6 Finish with five minutes of activity at about 20% of your all-out effort.
Stay Strong~!!!
IPL
LIFE IS FULL OF CHOICES: PAPER OR plastic? Soup or salad? Blondes or brunettes? And most of the time, it doesn't really matter. But as for which cardio method works best for fat loss, there's clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time (except in fables). Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. You can find the best routine for your goals by following the guidelines below. Whether you want more muscle, less fat, or better performance, our interval plan for every man will show you exactly what to do.
Remember, most people prefer cardio, such as jogging, to interval training-simply because intervals are harder. But ask yourself this: Would you rather be like the majority, or would you rather be better?
Whether you are a beginning exerciser or an elite athlete, interval training can be your best tool to better fitness and/or performance. This is a case of using the extreme in moderation, Let me explain....
Cardiopulmonary interval training between a user high target heart rate and a user low target heart rate is obtained with an exercise apparatus by increasing the load of the exercise apparatus at a first predetermined rate until either the maximum machine load is obtained or the high target heart rate. When this event occurs, the load can then be maintained at a fixed level for a predetermined time. Thereafter, the load is decreased until the low target heart rate is obtained, or the user-set exercise duration expired. The heart rate of the user is monitored during the exercise. In the event that measurement of a valid heart signal is lost at any time, any increase or decrease of the load of the exercise apparatus is terminated until a valid heart rate signal is reacquired. In the case when an exercise apparatus is a treadmill, the load can be varied by increasing or decreasing both the speed adjustment and the elevation adjustment of the treadmill. In the preferred embodiment, the speed is first adjusted until a user-set maximum speed is obtained and thereafter the elevation is adjusted in order to obtain the load variations toward or from the high and low target heart rates. The exercise may be repeated between the low and high target heart rates to provide cardiopulmonary interval training.
The fastest way to get more fit is to challenge your cardio-pulmonary system for short periods of time (intervals) on a consistent basis. If you are a beginner exerciser and you want to eventually be able to jog a mile, interval training is the best way to get there. I would encourage you to gradually increase your walking time to 20 minutes, and once you can do that I would suggest short intervals (30 seconds to start) of jogging, as many times as you can feasibly do, in your 20 minutes. Then I would suggest gradually adding more and more jog time (longer intervals) until you were able to jog for 10-15 minutes straight. Voila! You are jogging at least a mile!
If an athlete would come to me and say that they want to run a 10k race in under 36 minutes and currently is showing times of around 39 minutes, interval training at a sub-6-min mile would be my first suggestion.
It is very difficult, if not impossible, to push yourself to about 90% of maximum heart rate (MHR) or higher for any extended period of time (see my blog: Get in the Zone). But it is very doable to push for a minute or two and then recover for 2-4 minutes and push again. This is how you train your cardio-pulmonary system to be able to tolerate certain workloads, one interval at a time.
There are many ways to do interval training. Here is a simple way that I have found that works and is easy to understand and incorporate into most people’s workout schedule:
First of all, interval training can be exhausting when you are not used to it. I suggest that only 2-3 days a week, you do intense interval training. On other days, you can do a steady-state aerobic exercise of a more moderate intensity.
Sample interval workout:
5 mins. - Warm-up. The goal here is to get well within your target heart rate zone (see my blog: Get in the Zone)
1 min – Push yourself as hard as you can for one minute (trying to get to 85% MHR or beyond). This is a pace you would not want to do longer than a minute or two!
2 min (or more, if needed) – Slow down to an active recovery. This means bring your heart rate down to about 65-75% of MHR. This does not mean slowing down to a crawl (unless you have to!)
Repeat this 1:2 ratio of high-to-moderate cycle as many times as you can (aiming, eventually, for between 5-8 cycles). As you become more fit, you can either raise the intensity level of your activity or extend your intervals, depending on your goals. Once you have completed 5-8 cycles, you can finish your workout at moderate intensity if you still have time or just want to do more.
Then cool down in your last 2-5 mins before stopping.
This interval training can be done no matter what your aerobic activity is (walking, running, cycling, hiking, swimming, etc).
Intervals- FOR MORE MUSCLE~
At first glance, it might not seem like intervals and muscle building go together, since intervals burn calories and excess calories are needed to build muscle. But think about it: Weight training is a form of interval training--an all-out effort each set, followed by rest. By using the right type of sprint intervals, you can mimic the way you train with weights. This increases your general fitness level for rifting, which will allow you to go harder and longer in the weight room, speeding your muscle gains. Try it one or two times a week on non-weight training days or right after your weight workout, using the sample routine below.
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 15 seconds at 100% of your all-out effort.
3 Walk or cycle at an easy pace for one minute.
4. Repeat steps 2 and 3 up to seven more times.
5 Finish with five minutes of activity at 30% of your all-out effort.
INTERVALS FOR GREATER FAT LOSS
In head-to-head comparisons, research shows that high-intensity interval training is superior to aerobic exercise for fat loss. That doesn't mean it burns more calories; it means it burns more fat while having a protective effect on your hard-earned muscle. Since sprints force your muscles to exert high amounts of force, just like weight training, they train your muscles hard, which makes your body more resistant to using them for energy. Use this workout 3-5 times per week to blast fat. (Start with the beginner routine and progress to the experienced workout as you become better conditioned.)
Beginner
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 30 seconds at about 80% of your all-out effort.
3 Slow down to 30% of your all-out effort for 90 seconds.
4 Repeat steps 2 and 3 from 3-5 times.
5 Finish with 15 minutes of traditional cardio--jogging or cycling at a comfortable pace--to cool down.
Experienced
1 Warm up for 5-10 minutes by jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 30 seconds at about 90% of your all-out effort.
3 Slow down to 30% of your all-out effort for 60 seconds.
4 Repeat steps 2 and 3 up to seven more times.
5 Finish with five minutes of activity at 30% of your all-out effort.
INTERVALS FOR ENDURANCE PERFORMANCE
Research has shown that performing intervals can increase your aerobic fitness, too, since it trains your muscles to work harder and produce energy faster. That is, you'll be able to run faster and longer. Perform the following workout one or two times per week, in addition to your regular distance training.
1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.
2 Run or cycle for 2-3 minutes at the fastest pace you could maintain for 8-10 minutes.
3 Slow to an "active rest" for a time that's equal to the duration of your work set. Simply walk around at a very low intensity.
4 Repeat steps 2 and 3 trying to achieve the same distance you did the first time.
5 If you're a beginner, do 3-6 total intervals. If you're an advanced athlete, do a maximum of 10 intervals.
6 Finish with five minutes of activity at about 20% of your all-out effort.
Stay Strong~!!!
IPL
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