Loading ...Cutting Edge FitnessTrick #3 to Boost Your Metabolism: Interval Training to Finish
Say goodbye to the dreaded long hours spent on cardio machines and get ready to tone up with interval training. And the best part is — it only takes 15 minutes after your resistance workout!
The new wave of cardiovascular exercise is interval training, and it is the most economical way to get results fast. According to researchers, intense cardio interval training is much more effective at improving aerobic capacity than cardio training alone.1
The key component to any form of interval training is that it be done after a resistance training workout in a state where glucose stores are nearly depleted and fat is the prime source for energy.
When performing intervals, set your elliptical, recumbent bike, or treadmill to a proper seat height/warm-up speed and perform 30 seconds to a minute. Initially, start your interval program at a 3:1 rest to work ratio. A sample beginner’s program would look like this: 30 seconds of 85-95% of max heart rate and 90 seconds of rest.
As experience with the program advances, the work time goes up along with the rest periods. Perform anywhere from 4-6 work/rest sets which should take 10-20 minutes at most. Efficiency at its best!
Reference
- Helgerud, J et al. Medicine & Science in Sports & Exercise. 39(4):665-671, April 2007.
[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]
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I have a question on interval training. I have just started interval training although I exercise regularly. It is a much more intense workout than half an hour on the elliptical trainer. Is there more benefit to waiting longer between set to lower my heart rate or just do another set when my heart rate goes below the 60% workout number. It takes longer than a minute or two to get my heart rate low - but maybe I am waisting time and should just wait a minute between sets regardless of my hear rate. I am overweight but I exercise regularly and have for years. I am surprised at how tired I am after interval training for much less time that I did before at regular cardio training machines. Carol Kaus
Entered: August 12th, 2008 at 12:57 pm. PermalinkCarlo-
Entered: August 28th, 2008 at 12:10 pm. PermalinkWhen using this training technique what would you suggest is better for my knee injury. I can not run without serious discomfort so is biking or using the eliptical better for it?