Top Interval Training Workouts

No big surprise to any regular Catapult Fitness Blog readers that I'm a huge interval training advocate.

Over the past couple of years I've explored different methods of interval training, many which I've shared on CFB. My personal faves include bodyweight intervals, treadmill sprints and the farmer's walk.

I was first introduced to Interval Training by Turbulence Training guru Craig Ballantyne. Craig has been a consistent source of new ideas for interval workouts which not only helps to keep me motivated, but continues to stress my body so that I'm able to see constant progress.

Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

1. Sprinting outdoors (and hills might be the absolute best)
2. Strongman movements (Farmer’s walks, tire flips, car pushing)
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stairclimber
7. Rower
8. Swimming (only works for competent swimmers)
9. Elliptical & Crosstrainer machines

Okay, so how long should you do intervals?

First, there is NO “best” interval training program – no best “sets and reps” for fat loss.

But that is good because it allows us to use variety in our approach. The best interval training method is simply the one that changes every 4 weeks.

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

8 seconds on, 12 seconds off
This is the duration used by the Australian researchers in the now famous “intervals vs. cardio” study from 2007. The results found that intervals helped subjects lose belly fat, but cardio didn’t. Unfortunately, it is extremely difficult to replicate 8 seconds on, 12 seconds off using cardio equipment in your gym.

15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring
down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, there is NO proof that you will get better fat loss results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

I started using these with athletes back in the 90’s, and that is when I first realized they worked AWESOME for fat loss. Sure they don’t sound as exotic as Tabatas, but they work!

45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

3, 4, or 5 minute aerobic intervals
These have been used in a lot of strength-endurance studies, and also in a lot of soccer-training protocols. Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. In fact, a recent study found that coronary-heart disease patients found interval training EASIER than cardio! You don’t have to sprint for your life in each type of interval.

Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

... of course, we're going to need to wait for the manual before we have access to the actual workouts. Nevertheless, great info.

For those of you itching to get started, you may want to check out the TT March 2009 March Madness Circuits which includes a 5-minute bodyweight interval training session and a timed bodyweight interval program.

Craig has several additional Interval Training specific programs that you can find via the Turbulence Training website. Just Click Here.

Train hard; stay strong.

Peace.

Susan

The Hidden Cost Of Cheap Eats

These are tough times and everyone is looking for a deal. When it comes to cheap eats, you don’t have to look far.

Despite gloomy economic conditions, the Fast Food industry is booming, growing at faster pace than it was growing before we entered a recession.

There’s no real surprise as to ‘why’. Fast food chains are practically giving food away with their dollar menu’s and $5 12-inch subs.

And if you’re thinking you want to go the organic route you may think again when you realize that organic food continues to cost on average several times more than its conventional counterparts.

The reality is, there are bargains to be had and Americans are spending a smaller and smaller portion of their incomes on food.

That may sound good, but at what cost are you paying for those ‘savings’?

As reported in Time Magazine, a study in the American Journal of Clinical Nutrition found that a dollar could buy 1,200 calories of potato ships or 875 calories of soda but just 250 calories of vegetables or 170 calories of fresh fruit.

Given that, it's no surprise we're so fat; it simply costs too much to be thin.

Or does it?

In looking at research between 1960 and 2004, there is a clear indication that as Americans spend a smaller percentage of their incomes of food, there is a rise in both Obesity and Diabetes.

That's the health perspective. Now let us consider the economic impact of cheap eats.

In just 10 years, the US is expected to spend over $343 billion on health care costs that are attributable to obesity if rates continue to increase at their current levels.

In 2018, the cost of obesity at a national level is projected to be $1,425 per person, rising from $361 per adult today.

If you believe as I do that "you are what you eat", consider spending the extra money on your grocery bill today. It may save you a small fortune over the coming years.

If you have a different opinion, post it! The more we all discuss these issues, the more we will all benefit.

Train hard; stay strong; let me know what you think!

Peace.

Susan

Note: This blog posting is in loving memory of my beautiful mother, Alice, who passed away on 3/31/2011. My Mom suffered from Parkinson's disease - one of many debilitating inflammatory diseases that can potentially be avoided through proper nutrition.

TRX Wants You!

If you haven't heard, TRX is giving away 5 Sponsorships in the month of April.

If you're looking for a helping hand in reaching your 2011 fitness goals, this is really an opportunity you should take advantage of.

This opportunity runs through 4/30/2011 and the Prize packages are as follows:

* $1,000 sponsorship to be applied towards event entry costs, travel, lodging and gear
* A TRX® Suspension Training® Pro Pack
* A new FLIP® camera, approximate retail value of $150, for the winner to share their goal progress and TRX training
* A customized TRX training program

You can find full details on how to enter HERE.

If you enter, let me know and I'll be happy to use my social network to help drive traffic to your video entry!

Train hard; stay strong.

Peace.

Susan

WTF?

It was 78 degrees last Friday, and Monday morning we had a snow storm.

Such is Springtime in New York.

In addition to the wacky weather, it's also the time of year when most of us start seriously thinking about the skimpy clothes we're going to be wearing in another couple of months.

We've been eating the right foods, hitting the gym and all too often ... not realizing the results we were hoping to achieve.

What the heck is going!?

Now's the time to take a look at 3 fat loss mistakes that I see over, and over, and over again.

The Big 3 Fat Loss Mistakes

Mistake 1: My (Not) Perfect Diet. The reality is, if you're not realizing positive results, you probably need to revisit your diet.

Be certain to start keeping a food journal (which means weighing and measuring everything you eat!), eat a serving of protein at every feeding opportunity, include 1 - 2 servings of vegetables with every meal, and stay well hydrated.

Mistake 2: The Same Old Routine. Hopefully you are one of those individuals who has really stuck to their exercise regime as we finish up the first quarter of 2011. You go to the gym or work out at home on a regular basis, and you're finding that it's no longer all that difficult to run a mile on the treadmill.

The reason that run on the treadmill is getting easier is because you're body is adapting. In order to continue to realize results, it's time to start mixing things up!

One of the reasons I'm a huge fan of Turbulence Training is due to the fact that Craig Ballantyne releases at least 1 new workout each month. Changing your workout every 4-weeks will keep your metabolism jacked up, resulting in the positive changes you're working so hard to achieve.

Mistake 3: Lack Of Intensity. This goes hand in hand with Mistake 2. If your body is used to your training routine - the exercises, sets and reps - you are not getting the best bang for your exercise time.

Let's go back to the treadmill example. You may find that all of a sudden you can easily run 1 mile - a task that seemed insurmountable at the end of last year. Now would be the perfect time to start adding interval training to your routine!

As another example, let's say that you've been squatting the same weight for the past month. Step it up! Your goal should be to increase the amount of weight you lift on a regular basis. This will help stress your muscles (in a good way) and you'll start to achieve that toned look you are hoping to achieve.

Obviously, you always want to train safely. However, if you are healthy and fit, and have your doctors approval to exercise, increasing intensity, changing variables and modifying your diet will help you blast through your fat loss plateaus.

Train hard; stay strong.

Peace.

Susan

Jimmy's 1993 ESPY Speech

Whether or not you know who Jimmy Vilvano was, this speech will inspire you ...




Train hard; stay strong; live life to the fullest.

Peace.

Susan

Indoor Cycling Trainers - A Primer

Those of you who know me know that I have been a cycling enthusiast for many years. Unfortunately, my vestibular problems makes it difficult for me to bike outdoors these days.

Rather than have my bike sit and collect dust, I'm heading in to purchase mode and considering an indoor bicycle trainer. I reached out to my blogging friend, and cycling enthusiast, Ron Fritzke for advice.

Lot's of good information and Ron has agreed to summarize it all for posting here on CFB.

To my fellow cycling enthusiasts, enjoy!

Which Bike Trainer Works For Your Style?

Although winter is winding down and it won't be long before we can resume exercising outside, we shouldn't forget a lesson that Old Man Winter teaches us every year ... staying fit from November until March presents a challenge.

For me, the proper use of an indoor bike trainer has been critical to maintaining enough conditioning to enable me to hit the ground running once the sun starts to prevail over the winter gloom.

But which type of trainer should you be looking for ... and what kinds of workouts are best suited for each type?

Fluid Trainers For Interval Workouts

Susan has written an excellent article on the benefits of interval training. Interval training has always been a mainstay in the competitive worlds of cycling and running, but as Susan points out, it's now being touted as an excellent way in which to shed extra pounds without putting in extra time exercising.

Interval training is defined by alternating intense bursts of activity with time periods of more moderate efforts.

The type of bike trainer that's most suitable for this valuable for of exercise is the fluid trainer. Of the three styles of trainers (mag trainers and wind trainers being the other two types), fluid trainers are the smoothest, the quietest and, most importantly, the 'strongest'.

A fluid trainer such as the Kurt Kinetic Road Machine can easily resist against 2000 watts of energy. For most sane people this 2000 watt figure is meaningless, but for rabid cycling fans it translates to the kind of power that the top sprinters are putting out at the end of Tour de France races.

And for you that means that a good fluid trainer is more than adequate for any hardcore workout you may have planned for yourself. That cannot be said for a wind trainer.

Here is what the lower end wind trainers are noted for ... inexpensive, simple, noisy, and weak.

We're all in favor of inexpensive and simple, but the noisiness and weakness make these trainers suitable for only mild to moderate 'steady-state' workouts. If you push them too much, they won't be able to 'grab' enough air to resist against your hard efforts, and they'll sound as unnerving as the roar of a hurricane.

They're fine for tooling along at a moderate pace (provided you don't live in close quarters, with noise sensitive people), but aren't adequate for a high intensity interval workout.

Mag (Magnetic) Trainers May Work

Falling somewhere between fluid trainers and wind trainers are mag trainers. This style can generate enough resistance for most cyclists, even when they're doing hard intervals.

However, there are a few reports of over-enthusiastic guys who've risen out of their saddles during a simulated sprint only to have the magnetic bonds in the power unit 'break free from each other'. When this occurs the rider suddenly has nothing to push against ... and the most inappropriate of their body parts crash down on the top bar of the bike.

This is good for a submission to "America's Funniest Home Video's", but has few other benefits.

Fluid Trainers For Universal Satisfaction

If you'd like to get a bike trainer that will be good for any application, go with a quality fluid trainer like the Cycleops Fluid 2. It will do anything you want it to do, but this type of trainer costs about $300.

You can save about a hundred dollars and purchase a CycleOps mag trainer for just under $200. For most riders, this style will fit the bill; just don't stand out of your saddle and sprint for all you're worth, or the value of your family jewels may depreciate (note from Susan: obviously, this doesn't pertain to all of us!).

For those who want to reduce their costs an additional $100, you can buy a wind trainer for a smidgen over $100. This style will enable you to tool along in front of your TV smartly, except that you'll have the volume of the tele at full throttle.

You can see where this decreasing increments of $100 is going. For those of you who don't want to spend anything at all on a bike trainer, you can dust off your bicycle in the Spring and go for a lovely ride in the type of weather that's suitable for cycling. But don't complain about getting left behind by those who have been exercising all Winter.

About The Author

Ron Fritzke is a cycling product reviewer with a passion for 'all things cycling'. A former 2:17 marathoner, he now directs his competitive efforts toward racing his bike ... and looking for good cycling products.

I want to point out that there is a wealth of additional information on both the Kurt Kinetic Road Machine and Cycleops Fluid 2 that can be found on Ron's site, Cycling-Review.com. If you're in the market for an indoor trainer, do the research up front so there's no buyers remorse down the road.

I'm a big fan in regards to purchasing quality equipment, as I do firmly believe you get what you pay for. With that said, at 125 lbs, my feeling is that the Kurt Kenetic Road Machine may be too much trainer for my particular needs, so I was initially leaning towards the Cycleops Fluid 2.

However, the Cycleops Fluid 2 is retailing right now for about $30 less than the Kurt Kenetic Road Machine, so it may be worth spending the extra $30 for the quieter ride.

Do your research and you're bound to end up with the right purchase for you.

If any CFB readers are currently using an indoor trainer, I would love the hear about it. Feel free to chime in with comments to this blog posting!

Train hard; stay strong.

Peace.

Susan

A New Weight Loss Supplement: Water

The Institute for Public Health and Water Research sponsored a study to determine whether pre-meal water consumption reduces the number of calories consumed by overweight, obese adults.

The subjects included 24 adults with a mean age of 61.3 years and a body mass index of 34.3. Subjects were provided a standardized breakfast on two randomly assigned occasions.

Thirty minutes prior to the meal, subjects were given either a 500-mL (approx. 17 oz) water pre-load or no pre-load.

The subjects who were given the water pre-load consumed 13% fewer calories compared with those subjects not given the water pre-load.

The calorie reduction was not associated with age, sex, body mass index or typical fluid intake, which means for older, obese adults, water may be a universal tactic for reducing calorie consumption at meals.

It should be noted that a previous study of non-obese adults saw a 60kcal reduction in calories consumed over breakfast for older adults (age 60 - 80 years), but no reduction in calories consumed by younger adults in that study (age 21 - 35 years).

More research needs to be conducted to determine the long-term impact of a water pre-load in older, obese adults, as potentially it is possible that subjects may become adapted to the water pre-load over time.

However, as Alan Aragon points out in his Research Review (www.alanaragon.com/researchreview), from this research one can hypothesize that that water can potentially be as effective and even more effective than popular weight loss supplements Ephedrine and Conjugated Linoleic Acid:

Train hard; stay strong.

Peace.

Susan