Here is one of the most comprehensive articles on interval training that I have come across. That should be no surprise as the article is written by The Strength Coach, Michael Boyle.
If you're not already listening to Mike's podcast available via iTunes, you should! It's free and Mike and team provide a wealth of valuable information!!
Interval Training
By Michael Boyle
Original Date Released : 16 May 2008
What is interval training? In the simplest sense, interval training is nothing more than a method of conditioning that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it.
Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value of interval training. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds.
Research
A recent study done on strength training showed that resistance exercise reversed the genetic fingerprint of elderly people. “The genetic fingerprint [of the elderly participants] was reversed to that of younger people - not entirely, but enough to say that their genetic profile was more like that of young people than old people,” said Simon Melov, director of genomics at the Buck Institute in Novato, California. Although this study actually looked at strength training, the concept could also apply to interval training. Interval training stresses not only the energy system but the muscular system. Another study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, had a similar result. The Gibala study compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.
A third study that has become known as the Tabata study again shows the benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.
Do the math. Swain states that a 136 pound person walking will burn 50 calories per mile and proportionally more as the subject’s weight increases. In other words, a 163 pound person, weighing 20 percent more, would burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven miles per hour burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four miles per hour). That’s less than four calories per minute of exercise.
Interval Training Methods
Work to Rest
There are two primary methods of performing interval training. The first is the conventional work to rest method. The work to rest method uses a set time for work and a set time for rest. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the work to rest method is that time is arbitrary. We have no idea what is actually happening inside the body. We simply guess. In fact, for many years, we have always guessed as we had no other “measuring stick.”
Heart Rate
With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate using the Karvonen method (see The Problem With Formulas below). After a work interval of a predetermined time is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter. In fact, rest to work ratios may be less than 1:1 in the initial few intervals. An example of a typical workout for a well conditioned athlete or client is show below.
* Interval 1 - Work 60 sec rest 45 sec*
* Interval 2 - Work 60 sec rest 60 sec
* Interval 3 - Work 60 sec rest 75 sec
* Interval 4 - Work 60 sec rest 90 sec
*In a conventional 2:1, time based program, rest would have been too long for the first three intervals, rendering them potentially less effective. The reverse may be true in a de-conditioned athlete or client. I have seen young, de-conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 15 second interval.
The Problem with Formulas
At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.
Karvonen Formula: (Max HR- Resting HR) x %+ RHR = THR
Example: (200-60) x.8 +60 = 172
The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary.
Additional Physiological Problems
The field of exercise science is in a state of flux unlike anything we have seen in the last 30 years. There is a distinct lack of clarity in the former bedrock of exercise physiology. In the past, we had firm belief in concepts like anaerobic threshold and lactate threshold. But now, the more we know, the more we don’t know. The fact is that we know very little about exercise, lactate, etc., and yet we present ourselves as experts. Here are some simple things I do know that will help you with designing interval programs.
* Shorter intervals produce less HR elevation, yet can feel as difficult as longer intervals. In other words, it’s not simply about heart rate elevation.
* Intervals of less than a minute don’t elevate HR as significantly as longer intervals. This does not mean they are not beneficial. It only means that the heart needs time to elevate. Strangely enough, you may not recover as rapidly from a shorter interval as you will from a longer interval when the recovery is viewed as a multiple of the work interval. In other words, a 30 second sprint may require a one minute recovery (2:1 rest to work) where a one minute sprint might only require an additional 30 seconds (1.5:1 rest to work).
* Shorter intervals (15 to 60 sec) have a higher muscular demand and a lower perceived cardiovascular demand. The cardiovascular demand may be perceived to be lower based on less elevation in heart rate.
Just remember, even though I am recommending heart rate as the best way to dictate interval training, based on the Gibala study, heart rate may not tell the whole story.
Interval Training Recommendations
Rest to Work Ratio
The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high muscular demand will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2:1 rest to work ration. Three to one will work better for beginners.
Interval rest recommendations are as follows:
* 15 seconds. Beginners at least 45 seconds (3:1), more advanced 30 seconds (2:1)
* 30 seconds. Rest one minute to one minute 30 seconds (3:1 or 2:1)
* 1 minute. Rest one to two minutes (2:1 or 1:1)
Just remember, as the intervals get longer, the recovery time does not need to be as long as it relates to the interval. In other words, a two minute interval may only need to be followed by a two minute rest.
Aerobic Intervals?
The biggest benefit of interval training is that you can get a tremendous aerobic workout, without the boredom of long steady state bouts of exercises. In fact, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why we do almost no “conventional” aerobic training. All of our aerobic work is a by-product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only five to seven minutes of actual work.
Modes of Interval Training
Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical “best” mode of training, the facts are clear. Most Americans are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (i.e., wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, “You can’t run to get fit. You need to be fit to run.”
Interval training can be done on any piece of equipment. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn AirDyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, “maximum metabolic disturbance with minimal muscular disruption.” In other words, you can work really hard and not injure yourself on a stationary bike.
Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I’m in agreement. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym. My conclusion, supported by Staley’s 180 Principle, is that neither is of much use.
Interval Training Modes in Detail
Running
* Maybe the most effective and most likely to cause injury.
* A combination of shuttle running (intensive) and tempo running (extensive) are best. Both can be done in standard rest to work format or with a heart rate monitor.
* Shuttle runs have both high muscular demand (acceleration and deceleration) and high metabolic demand.
* Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30 second shuttle.
* Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration.
Treadmill Running
* A close second to ground based running in both effectiveness and injury potential.
* Getting on and off a moving treadmill is an athletic skill and can result in serious injury.
Therefore, treadmill interval running is probably not for the average personal training client.
* Treadmill speeds are deceiving. For example, 10 MPH is only a six minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well conditioned athlete.
* High quality interval treadmills should be able to go to 15 MPH.
Additional Treadmill Drawbacks
* Lack of true active hip extension may under train the hamstrings.
* In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time.
Stationary Bike
* Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs.
* Probably the best “safe” tool.
* Requires limited skill.
* Limited potential for overuse injury.
Slideboard
* Best “bang for the buck” after the AirDyne.
* Added benefits of a standing position and ab and adductor work.
* Works great for groups. No adjustment needed.
* Safe in spite of “experts.” Some so-called experts have questioned the effect of the slideboard on the knees however, there is nothing more than the anecdotal evidence of a few writers to support this theory.
Climbers and Ellipticals
* The key to using any climbing device is to keep the hands and arms off of the equipment.
* The StepMill is the least popular, and as Staley points out, the most effective. Think 180 again. If it’s popular, it’s probably not good.
* Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. Keep your hands off the rails. If balance is poor, keep the speed low until balance improves.
* The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Discourage your clients from using an elliptical trainer. If they insist, let them do it on their off days.
Research continues to mount that interval training may improve fitness better than steady state work, so if you or your clients are after results, interval training is the way to go.
References:
1. Resistance Exercise Reverses Aging in Human Skeletal Muscle." Simon Melov, Mark Tarnopolsky, Kenneth Beckman, Krysta Felkey and Alan Hubbard PLoS ONE 2(5): e465. doi:10.1371/journal.pone.
2. “Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Journal of Physiology Sept 2006, Vol 575 Issue 3.
3. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
4. September/October ACSM Health and Fitness Journal. Dr. David Swain Moderate or Vigorous Intensity Exercise: What Should We Prescribe?
Train hard; stay strong.
Peace.
Susan
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Achieving Your Fitness Goals
I was recently asked what keeps people from achieving their fitness goals.My opinion is that the two reasons people fail to meet their fitness goals are internal negativity and lack of a strong social network, or “circle of influence.”
To succeed in any goal, you have to believe in yourself and you must have the ability to visualize what you want to achieve. If you start a program with the attitude that you’re going to fail, you are setting yourself up for failure.
Once you have the right attitude in place, it’s important to surround yourself with people who share similar goals. If your friends like to go to bars every night and then go out for fast food, guess what? You will likely drink more and eat more foods that will keep you from achieving the body you want.
It’s important to surround yourself with people who support and inspire you to be the best you can be. This holds true for attaining any goal whether it be weight loss, good grades in school, or a promotion at work.
Bootcamp's I attended in the past are the perfect case in point. Individuals from all walks of life, representing various age ranges and fitness levels participated in 2-day workouts. Some of these women have a significant amount of weight to lose while others are focused on getting toned and putting on muscle.
With that said, all the participants had like-minded goals (to lead a healthier life), a positive “can-do” attitude and were extremely supportive of one another. Each and every person, regardless of their age and level of fitness successfully completed the bootcamp.
When you focus on things that you can control and surround yourself with a positive “circle of influence” you empower yourself to change from the inside out and ultimately, to succeed in your endeavors.
Train hard; stay strong.
Peace.
Susan
Sunday, July 5, 2009
And The Winners Of The Phiten Sweepstakes Are ...
... First off, thanks to all who entered to win a Phiten gift package! It sounds as if you're all working your butts off (literally), so there was no way for me to pick a winner based on effort.
Matter-of-fact, you're all winners in my mind and I'm certain your hard work is paying off.
As for who gets the gift packages? I left that up to the random number generator, based on the order of comments left under the Sweepstakes posting (my comment is excluded from the drawing):
The winners of the Phiten sweepstakes are:
Once you have a chance to give the products a try, I would LOVE your feedback!
Train hard; stay strong.
Peace.
Susan
Matter-of-fact, you're all winners in my mind and I'm certain your hard work is paying off.
As for who gets the gift packages? I left that up to the random number generator, based on the order of comments left under the Sweepstakes posting (my comment is excluded from the drawing):
The winners of the Phiten sweepstakes are:
- Fred
- Dan S
- Giz
Once you have a chance to give the products a try, I would LOVE your feedback!
Train hard; stay strong.
Peace.
Susan
Friday, July 3, 2009
Fat Loss Workout For Women?
Craig Ballantyne, founder of Turbulence Training, developed this workout for a really well known fitness magazine. While Craig has deemed this a "woman's workout", I'm guessing that many men out there will find this petty challenging!
This particular workout is targeted to individuals at an intermediate/advanced fitness level, but there are a few tips for making the workout easier if you beginners want to give it a try!
Warm-Up
Make sure to start with a total body, bodyweight warm-up, featuring prisoner squats, easy pushups (again, this is Craig's workout. I'd like to see everyone doing full push-ups!), stability ball hip extensions, and planks.
Supersets
Don’t rest between supersets, but take 30-60 seconds before repeating each superset.
3B) X-Body Mountain Climber (12/side)
Interval Training (cardio)
To make that workout easier, use 1-leg hip extensions instead of walking lunges, planks instead of the ball pike, and side planks instead of X-body mountain climbers.
In total, this workout shouldn't take you more than 45 - 50 minutes.
Click here to get more Turbulence Training Workouts for only $9.95/each.
Train hard; stay strong and happy 4th of July to those celebrating!
Peace.
Susan
This particular workout is targeted to individuals at an intermediate/advanced fitness level, but there are a few tips for making the workout easier if you beginners want to give it a try!
Warm-Up
Make sure to start with a total body, bodyweight warm-up, featuring prisoner squats, easy pushups (again, this is Craig's workout. I'd like to see everyone doing full push-ups!), stability ball hip extensions, and planks.
Supersets
Don’t rest between supersets, but take 30-60 seconds before repeating each superset.
1A) DB Walking Lunge (8 reps/side)
1B) Stability Ball Ab Pike (10 reps)
2A) DB Chest Press (8 reps)
2B) 2-Leg Stability Ball Leg Curl (20 reps)
3B) X-Body Mountain Climber (12/side)
Interval Training (cardio)
To make that workout easier, use 1-leg hip extensions instead of walking lunges, planks instead of the ball pike, and side planks instead of X-body mountain climbers.
In total, this workout shouldn't take you more than 45 - 50 minutes.
Click here to get more Turbulence Training Workouts for only $9.95/each.
Train hard; stay strong and happy 4th of July to those celebrating!
Peace.
Susan
Monday, June 29, 2009
Phiten Review And Sweepstakes
If you’re a baseball fan you may have noticed one of your favorite baseball players wearing what looks like a piece of cord around their neck. More than likely, he is wearing a Titanium necklace made by a company by the name of Phiten.I was introduced to Phiten while visiting the New York Marathon Exhibition Hall last fall. It so happened I had a crick in my neck and the gentleman manning the Phiten boot gave me a sample pack of Titanium Discs. Believe it or not, after a while of wearing the discs, my neck started to loosen up.
I was so excited by this product I asked Phiten if they would sponsor a Jillian Michaels Bootcamp I was participating in and low and behold they donated 50 Titanium Disc sample packages for distribution to our bootcamp participants.
So, what’s the technology behind Phiten’s products? The titanium in the necklaces (discs, tape, massage cream, et al) supposedly realigns the bioelectric current in your body, thus increasing blood circulation and relaxing muscles. In a nutshell, placing these pieces of titanium on the body will stabilize your current and help your body run better.
You may or may not buy in to this philosophy. It could be that the true power of Phiten’s products lay within the wearer. With a host of professional athletes such as Josh Beckett (baseball), Joba Chamberlain (baseball), Lleyton Hewitt (tennis), Jennie Finch (USA Softball), Sergio Garcia (Golf), and Paula Radcliffe (Marathoner) using and wearing Phiten’s products, you’d be in awfully good company!
If you’re interested in trying Phiten’s products, I’m going to be giving away gift packages to some lucky Catapult Fitness Blog readers.
To qualify, simply reply to this posting and include details on your latest workout!! What exercises are you doing? How much weight are you lifting? How often are you working out each week?
Winners will be selected at random and hopefully your Phiten gift package will help cure your aches and pains!
[note: Due to shipping charges packages can only be shipped within the Continental United States. Sorry to all my other readers!].
Of course, once you test drive the products we’d I’d love to hear your feedback!
Oh, and by the way, between June 26 - July 31, 2009 Phiten is running some special Independence Day deals. You can check them out at www.PhitenUSA.com.
Train hard; train strong.
Peace.
Susan
Thursday, June 25, 2009
Kettlebell Smoke Session
I realized this morning that my last 6 CFB postings have all been nutrition related, and I owe a bunch of avid Catapult Fitness Blog readers (you know who you are!), a Kettlebell workout!
I've actually spent the past few days looking for a killer KB workout to share with you all, and ultimately decided to go with the workout that would definitely give you a real kick in the rear. Yes, Turkish Getups are involved!
In addition to the workout itself, I'm posting an interview that Craig Ballantyne did with the program creator, Troy Anderson, as I found it to be very informative.
Troy M. Anderson is the owner of Anderson Training Systems, of Tempe, Arizona. Troy is often referred to as "the MacGyver of coaching" for his unique ability to build effective fitness programs using only the most basic equipment.
Troy's Smoke the Fat Meltdown Kettlebell Program features his "Big Iron Burn" and "Smoke Sessions" to help you smoke the fat from your love handles, thighs, and lower abs.
CB: So what's the big deal with Kettlebells anyway?
TA:
They bring a few unique and very beneficial facets.
For example for those people that maybe coming off a bodyweight only home training program.
I am sure that you have a beginner program that fits this definition.
The kettlebell will allow that person to do really critical things for long term fat loss:
1. Introducing the progressive overload principle, this will allow the body to get stronger; a long with helping to keep the body in a state of metabolic disturbance which is a good thing as far a fat loss is concerned.
2. It also allows the individual to start to implement crucial movement pattern under load. Movements like:
- Squats - Deadlifts - Presses
However, do the nature of the kettlebell and its design it is a lot more effective at allowing the novice 'lifter' to learn these foundational movements, even more so than the barbell or dumbbell.
Along with those two key benefits to the fat loss enthusiast, the kettlebell is extremely versatile, it can literally be used anywhere anytime.
This can be seen with its popularity with the military it can commonly be found in war zones around the world and on the other end of the spectrum I work with a Dr. that keeps one in his office and uses it on a daily basis.
I personally love to take mine outside but I will elaborate more on that in a second.
It is also very versatile in the variety of drills that you are able to perform and combine.
For instance, a double kettlebell clean-front squat and overhead press is a brutal fat burning combo; and while you may be able to do this type of exact drill with a dumbbell the difference is it is a whole lot smoother with a kettlebell.
As far as how that relates to fat loss, once you implement the more athletic drills like, cleans, snatches, and swings your fat loss will go through the roof for two reasons.
1. You are placing high demand on the entire body by doing these athletic movements
2. You can get a hell of a lot 'weighted' worked done in a brief period of time. The feedback I always get after someone does their first set of swings is: 'why am I so winded, I didn't movement my feet'
CB: Yeah, I know that feeling! So what exercises should we use to burn fat with Kettlebells?
TA:
Here are my Top 5 movements in descending order:
#1 Kettlebell Snatch
The snatch is far and away the most athletic lift there is, when done well it is borderline artistic.
Not only that but it takes hell of a lot of different muscles firing in sequence, ultimately burning some series calories, i.e. fat.
The kettlebell snatch allows the beginning enthusiast to experience this movement, much quicker than would be possible with a barbell and more fluidly than with a dumbbell.
I love this drill I personally try to get in 25 snatches per arm per day.
#2 Turkish Get-up or The Get Up (TGU)
If I only had one drill that would give my clients everything they need this would be the one.
- Upper body Strength
- Shoulder Mobility & Stability
- Leg Strength
- Flexion and Rotational Trunk Strength
- Hip/Pelvis Mobility
- High Volume of Work
All that fits the needs of 90% of all my clients.
Plus it develops one of the 6 Points of Fitness that I identify as critical, and that is the ability to get you body up off the ground.
Due to the dynamic demand of this drill it really requires that one stays engaged with what it is that they are doing; this built in benefit will allow the client to get the most strength and fat loss benefit possible.
#3 2-Hand swing
This drill is #3 because of its quick and simple implementation. I know of fitness coaches that use the 2 Hand swing as 1 of 2 primary drills that use with their clients.
Think about that only two kettlebell drills and the 2 hand swing is one of them, and they get really excellent results.
The shear volume of work that can done is astounding, as we know in the fat loss world work usually = fat loss.
Along with that there is another little secret many often overlooked about the 'swing' and that is the dynamic stretch you get on the hip flexors, a very tight area for many of us.
#4 The Double Kettlebell Front Squat
My client absolutely hate this drill, they hate it so much that they actually beg to be able to do barbell back squats.
If that doesn't tell you something about this drill I don't know what does.
The two great things about this drill are:
1. Any time we hold a weight on the front side of the body to squat, it just makes squatting properly so much easier. Specifically that act of pushing your 'hips back'.
2. Again because the weight is on the front side of the body, you have to engage your core/trunk to a significant degree otherwise the weight will pull you forward and down.
Pretty slick really, your abs just get smoked doing this drill.
You end up getting and awesome leg and ab workout all at once.
#5 Kettlebell Overhead Press
(I actually prefer double kettlebell overhead press, but single KB's work well too)
The best thing about the kettlebell overhead press is that when done well it is a:
- Dynamic shoulder mobility drill, this is due the way the kettlebell sits it naturally allows the shoulder to move through a very 'open/unrestricted' range of motion.
- Along with that one that when the kettlebell is press properly it is very much a total body movement even more so performed with doubles.
Here's a quick little program protocol using just these 5 drills:
Day 1
Snatches-using ladders (see below to see specifics about ladders)
Dbl Front Squat 5 x 5
Swings 4 x 30sec
Day 2
TGU - using Ladders
Dbl OHP 5 x5
Swings 4 x 45 sec
Simple stuff.
CB: But brutally effective. What are some other cool things you can do with kettlebells, and explain those ladders for us.
TA:
That being said a protocol that is common with KB's and not with other resistance implement is the use of timed work intervals.
That being said there are many different ways to program the kettlebell so; let me share a few of my favorite and more traditional protocols with you.
For the 'grind'/strength movements(squats, deadlifts, press, rows, etc..) I like to use rep ranges between 3-5 reps of 3-5 sets.
For the ballistics movements like cleans, snatches, swings, etc... I like to use a little higher rep protocol of course this dependent up the load.
If I am using a heavy kettlebell I may only do sets of 2 or 3 reps. However generally I like to perform sets of 8-15 with the ballistics at a medium load.
Another protocol that I really like is ladders, which are performing ascending sets like 1rep, 2reps, 3reps, 4reps, & 5 reps,
You will usually do 3-5 repeats with this formula; and never more than up to 5 reps, before adjusting the load.
Ladders are great for using a heavier weight especially with the ballistic movements.
Lastly, you have timed work intervals I have 2 general rules of thumb here:
1. With 2 hands movements I never go beyond 60 seconds of work time
2. With 1 hand movements I never go beyond 40-45 seconds of work time.
There is probably enough programming protocol in those four areas to keep someone in 'fresh' programs for quite awhile.
CB: What the heck is a "Smoke Session" for fat loss?
TA:
This is one of my absolutely favorite uses for kettlebells as you are aware in several of the programs that I have written simple protocol called smoke sessions.
A smoke session is generally a combination of bodyweight exercise and/or running with kettlebell work.
I have found that this technique really gets you in the proverbial 'fat burning zone'.
Two of my favorite places to perform these smoke sessions are either at a track or at a hill.
This great summer time exercise for those that are looking for a change of pace from doing intervals on the treadmill or bike.
You, a track or hill, your kettlebell and a sunny day, it doesn't get much better than that.
For those that might like to see what one of these type of Kettlebell smoke sessions looked like I have several of them posted on youtube, if the just enter the search 'kettlebell smoke session' they should be able to find it pretty easily.
Though I don't exclusively use kettlebell for interval training; I am always working on new bodyweight exercise circuit usually focusing on a sequence of movements so that they can be done with a quick transition and no rest in between.
Right now I am working on developing some jumping/plyometric and flexband combinations that are paired with flat ground sprints, some of these are pretty evil.
So while KB are used very frequently they are not the only tool I use for interval training.
CB: So what does a fat burning Kettlebell workout look like?
TA:
I like to structure a pure kettlebell program much like I might any other program for fat loss.
That is front loading the first part of the workout with strength work and then moving into circuit work I have found this to be very effective. I call this my Big Iron Burn Method.
It might be easier to understand if I just script out a training day so let's give it a shot.
Here's what a beginning week might like for an intermediate client.
Big Iron Portion
Double Kettlebell Front Squats 4 x 5
Kettlebell Snatches Ladders 3-5 x 1,2,3
Burn Circuit - 3 cycles
Turkish Get-ups - 2 reps per side
Renegade Push-Hold + Push-up - 30 sec + 5 reps
Blast Strap Body Row - 12
2 Hand KB Swing - 20
This type of pairing has made for real high quality and high return training sessions for my clients.
There are those out there that may scoff at kettlebells being a strength tool; yet I think the Beast Challenge that the guys over at DragonDoor have put together really puts that one to sleep (The Beast Challenge is with a 106lb KB, 1 pistol, 1 pull-up, 1 press) I think out the thousands they have certified there are only around 5-6 that have done this challenge.
When you combine that strength component with the burn circuit, we can knock through a total body workout with very little additional equipment in a short period of time, some times less than 45 minutes, it depends on how 'winded' my client get.
I really think the KB is a great all around fitness tool, especially for those that training at home, and are looking for top fat loss results.
As a matter of fact I am about to head out into my home gym aka garage and do some kettlebell work. Double kettlebell clean to front squat to press, nasty.
I hope this interview will be beneficial to the readers.
Remember Fitness Ain't Pretty, RESULTS ARE!
CB: It was, great stuff!
Train hard; stay strong.
Peace.
Susan
I've actually spent the past few days looking for a killer KB workout to share with you all, and ultimately decided to go with the workout that would definitely give you a real kick in the rear. Yes, Turkish Getups are involved!
In addition to the workout itself, I'm posting an interview that Craig Ballantyne did with the program creator, Troy Anderson, as I found it to be very informative.
Troy M. Anderson is the owner of Anderson Training Systems, of Tempe, Arizona. Troy is often referred to as "the MacGyver of coaching" for his unique ability to build effective fitness programs using only the most basic equipment.
Troy's Smoke the Fat Meltdown Kettlebell Program features his "Big Iron Burn" and "Smoke Sessions" to help you smoke the fat from your love handles, thighs, and lower abs.
CB: So what's the big deal with Kettlebells anyway?
TA:
They bring a few unique and very beneficial facets.
For example for those people that maybe coming off a bodyweight only home training program.
I am sure that you have a beginner program that fits this definition.
The kettlebell will allow that person to do really critical things for long term fat loss:
1. Introducing the progressive overload principle, this will allow the body to get stronger; a long with helping to keep the body in a state of metabolic disturbance which is a good thing as far a fat loss is concerned.
2. It also allows the individual to start to implement crucial movement pattern under load. Movements like:
- Squats - Deadlifts - Presses
However, do the nature of the kettlebell and its design it is a lot more effective at allowing the novice 'lifter' to learn these foundational movements, even more so than the barbell or dumbbell.
Along with those two key benefits to the fat loss enthusiast, the kettlebell is extremely versatile, it can literally be used anywhere anytime.
This can be seen with its popularity with the military it can commonly be found in war zones around the world and on the other end of the spectrum I work with a Dr. that keeps one in his office and uses it on a daily basis.
I personally love to take mine outside but I will elaborate more on that in a second.
It is also very versatile in the variety of drills that you are able to perform and combine.
For instance, a double kettlebell clean-front squat and overhead press is a brutal fat burning combo; and while you may be able to do this type of exact drill with a dumbbell the difference is it is a whole lot smoother with a kettlebell.
As far as how that relates to fat loss, once you implement the more athletic drills like, cleans, snatches, and swings your fat loss will go through the roof for two reasons.
1. You are placing high demand on the entire body by doing these athletic movements
2. You can get a hell of a lot 'weighted' worked done in a brief period of time. The feedback I always get after someone does their first set of swings is: 'why am I so winded, I didn't movement my feet'
CB: Yeah, I know that feeling! So what exercises should we use to burn fat with Kettlebells?
TA:
Here are my Top 5 movements in descending order:
#1 Kettlebell Snatch
The snatch is far and away the most athletic lift there is, when done well it is borderline artistic.
Not only that but it takes hell of a lot of different muscles firing in sequence, ultimately burning some series calories, i.e. fat.
The kettlebell snatch allows the beginning enthusiast to experience this movement, much quicker than would be possible with a barbell and more fluidly than with a dumbbell.
I love this drill I personally try to get in 25 snatches per arm per day.
#2 Turkish Get-up or The Get Up (TGU)
If I only had one drill that would give my clients everything they need this would be the one.
- Upper body Strength
- Shoulder Mobility & Stability
- Leg Strength
- Flexion and Rotational Trunk Strength
- Hip/Pelvis Mobility
- High Volume of Work
All that fits the needs of 90% of all my clients.
Plus it develops one of the 6 Points of Fitness that I identify as critical, and that is the ability to get you body up off the ground.
Due to the dynamic demand of this drill it really requires that one stays engaged with what it is that they are doing; this built in benefit will allow the client to get the most strength and fat loss benefit possible.
#3 2-Hand swing
This drill is #3 because of its quick and simple implementation. I know of fitness coaches that use the 2 Hand swing as 1 of 2 primary drills that use with their clients.
Think about that only two kettlebell drills and the 2 hand swing is one of them, and they get really excellent results.
The shear volume of work that can done is astounding, as we know in the fat loss world work usually = fat loss.
Along with that there is another little secret many often overlooked about the 'swing' and that is the dynamic stretch you get on the hip flexors, a very tight area for many of us.
#4 The Double Kettlebell Front Squat
My client absolutely hate this drill, they hate it so much that they actually beg to be able to do barbell back squats.
If that doesn't tell you something about this drill I don't know what does.
The two great things about this drill are:
1. Any time we hold a weight on the front side of the body to squat, it just makes squatting properly so much easier. Specifically that act of pushing your 'hips back'.
2. Again because the weight is on the front side of the body, you have to engage your core/trunk to a significant degree otherwise the weight will pull you forward and down.
Pretty slick really, your abs just get smoked doing this drill.
You end up getting and awesome leg and ab workout all at once.
#5 Kettlebell Overhead Press
(I actually prefer double kettlebell overhead press, but single KB's work well too)
The best thing about the kettlebell overhead press is that when done well it is a:
- Dynamic shoulder mobility drill, this is due the way the kettlebell sits it naturally allows the shoulder to move through a very 'open/unrestricted' range of motion.
- Along with that one that when the kettlebell is press properly it is very much a total body movement even more so performed with doubles.
Here's a quick little program protocol using just these 5 drills:
Day 1
Snatches-using ladders (see below to see specifics about ladders)
Dbl Front Squat 5 x 5
Swings 4 x 30sec
Day 2
TGU - using Ladders
Dbl OHP 5 x5
Swings 4 x 45 sec
Simple stuff.
CB: But brutally effective. What are some other cool things you can do with kettlebells, and explain those ladders for us.
TA:
That being said a protocol that is common with KB's and not with other resistance implement is the use of timed work intervals.
That being said there are many different ways to program the kettlebell so; let me share a few of my favorite and more traditional protocols with you.
For the 'grind'/strength movements(squats, deadlifts, press, rows, etc..) I like to use rep ranges between 3-5 reps of 3-5 sets.
For the ballistics movements like cleans, snatches, swings, etc... I like to use a little higher rep protocol of course this dependent up the load.
If I am using a heavy kettlebell I may only do sets of 2 or 3 reps. However generally I like to perform sets of 8-15 with the ballistics at a medium load.
Another protocol that I really like is ladders, which are performing ascending sets like 1rep, 2reps, 3reps, 4reps, & 5 reps,
You will usually do 3-5 repeats with this formula; and never more than up to 5 reps, before adjusting the load.
Ladders are great for using a heavier weight especially with the ballistic movements.
Lastly, you have timed work intervals I have 2 general rules of thumb here:
1. With 2 hands movements I never go beyond 60 seconds of work time
2. With 1 hand movements I never go beyond 40-45 seconds of work time.
There is probably enough programming protocol in those four areas to keep someone in 'fresh' programs for quite awhile.
CB: What the heck is a "Smoke Session" for fat loss?
TA:
This is one of my absolutely favorite uses for kettlebells as you are aware in several of the programs that I have written simple protocol called smoke sessions.
A smoke session is generally a combination of bodyweight exercise and/or running with kettlebell work.
I have found that this technique really gets you in the proverbial 'fat burning zone'.
Two of my favorite places to perform these smoke sessions are either at a track or at a hill.
This great summer time exercise for those that are looking for a change of pace from doing intervals on the treadmill or bike.
You, a track or hill, your kettlebell and a sunny day, it doesn't get much better than that.
For those that might like to see what one of these type of Kettlebell smoke sessions looked like I have several of them posted on youtube, if the just enter the search 'kettlebell smoke session' they should be able to find it pretty easily.
Though I don't exclusively use kettlebell for interval training; I am always working on new bodyweight exercise circuit usually focusing on a sequence of movements so that they can be done with a quick transition and no rest in between.
Right now I am working on developing some jumping/plyometric and flexband combinations that are paired with flat ground sprints, some of these are pretty evil.
So while KB are used very frequently they are not the only tool I use for interval training.
CB: So what does a fat burning Kettlebell workout look like?
TA:
I like to structure a pure kettlebell program much like I might any other program for fat loss.
That is front loading the first part of the workout with strength work and then moving into circuit work I have found this to be very effective. I call this my Big Iron Burn Method.
It might be easier to understand if I just script out a training day so let's give it a shot.
Here's what a beginning week might like for an intermediate client.
Big Iron Portion
Double Kettlebell Front Squats 4 x 5
Kettlebell Snatches Ladders 3-5 x 1,2,3
Burn Circuit - 3 cycles
Turkish Get-ups - 2 reps per side
Renegade Push-Hold + Push-up - 30 sec + 5 reps
Blast Strap Body Row - 12
2 Hand KB Swing - 20
This type of pairing has made for real high quality and high return training sessions for my clients.
There are those out there that may scoff at kettlebells being a strength tool; yet I think the Beast Challenge that the guys over at DragonDoor have put together really puts that one to sleep (The Beast Challenge is with a 106lb KB, 1 pistol, 1 pull-up, 1 press) I think out the thousands they have certified there are only around 5-6 that have done this challenge.
When you combine that strength component with the burn circuit, we can knock through a total body workout with very little additional equipment in a short period of time, some times less than 45 minutes, it depends on how 'winded' my client get.
I really think the KB is a great all around fitness tool, especially for those that training at home, and are looking for top fat loss results.
As a matter of fact I am about to head out into my home gym aka garage and do some kettlebell work. Double kettlebell clean to front squat to press, nasty.
I hope this interview will be beneficial to the readers.
Remember Fitness Ain't Pretty, RESULTS ARE!
CB: It was, great stuff!
Train hard; stay strong.
Peace.
Susan
Tuesday, June 23, 2009
Living Low Sodium Recipe - Sockeye Salmon Fillet
Since arriving home this weekend I've spent the better part of the past 2 days food shopping, analyzing/modifying recipes and cooking.
My focus is 4-fold:
- Re-gain the 9 lbs I lost due to the Endolymphatic Hydrops,
- Stabilize my blood sugars to limit the possibility of another attack,
- Keep my sodium intake to approx. 1000 mg/day and,
- Ensure that I'm adding more anti-inflammatory foods to my diet, while limiting ingredients that cause inflammation.
While I LOVE sushi, I've never been a huge fish fan. Go figure - I like raw fish but really have no taste for fish once it's cooked!
I came across a recipe by Jamie Oliver (you may have seen him on the Today Show or on Food Network) that after a little modification I am quite pleased with. I removed the yogurt dressing (trying to limit my dairy) and instead of using 2 slices of prosciutto, managed to wrap my 4 oz sockeye salmon fillet with just one.
Prosciutto is clearly NOT an anti-inflammatory food, nor is it low-sodium. I managed to find pre-packaged Prosciutto whereas 1-slice has approx. 153 mg/sodium. By carefully planning my day around this meal, I was able to stay pretty close to my target sodium goal coming in at 1,049 mg for the entire day.
Because I'm not typically a cooked salmon fan, the prosciutto really enabled me to enjoy this meal. Additionally, I took into consideration the fact that lentils are a rich source of fiber, folate, iron, vitamin B-1 and protein. Add a serving of spinach in for good measure and I felt the trade-off was well worth it.
Salmon Fillet Wrapped In Prosciutto With Herby Lentils and Spinach
4 oz French lentils
2 (4 oz) Sockeye salmon fillets
Freshly ground pepper
1 slice Prociutto
1 Tbsp Olive Oil, halved
1/2 lemon, juiced
1 handful of mixed herbs (basil, parsley, and anything else you enjoy), chopped
2 handfuls spinach, chopped
Preheat oven to 425 degrees F. Rinse lentils, put in a pan, cover with water, bring to a boil and simmer until tender (approx. 30 minutes).
Season the salmon fillets with pepper before wrapping each piece in a Prosciutto slice. Drizzle with olive oil and roast in the oven for around 10 minutes. You can cook the salmon for less time if you prefer it to be pinker.
Drain the lentils and season with pepper, the lemon juice and olive oil. Put the lentils back into the pan and just before serving stir in the herbs and spinach and cook on high heat until spinach wilts.
Yield: 2 servings
You can find Jamie's original recipe here.
Nutritional Information for Susan's version, per serving: 449 calories; 18 grams fat (3 grams saturated fat); 36 grams carbohydrates; 34 grams protein; 219 mg sodium
A note about the ingredients: The brand of Prosciutto I used is Busseto. The sodium content of a product such as Prosciutto can vary significantly. For example, one slice of Citterio Fresco Prosciutto contains 365 mg/sodium. Lesson learned? Make certain to read labels, and if there is no nutrition label, stay away!
Train hard; stay strong.
Peace.
Susan
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