A properly performed interval training program can increase fat burning and improve cardiovascular fitness. Interval training incorporates high intensity work effort followed by relief intervals. Research has shown that the total amount of calories burned is elevated up to 142 percent within the hour after exercise with high intensity intervals as compared to low level aerobics. Research has also shown that the calorie expenditure may last up to 48 hours after exercising. High intensity, short duration exercise is the most efficient route to effective fat loss and total fitness.
I recently took the Howard County Housewives, a highly motivated group of ladies, with an average age in the upper 30’s, through an interval training workout. An interval training workout can incorporate various activities such as a row machine, stair stepper, elliptical trainer, sprinting, etc…this particular workout took place on a Cybex Arc Trainer. I used a training protocol promoted by Doc Wilson (docwilson111@yahoo.com). Doc holds a PhD and is a biochemist, physiologist, and nutritionist.
The interval training regimen recommended by “Doc’ calls for a 40 second “fast” portion followed by a 20 second “very fast” portion. This is followed by one minute of a “slower” portion of active recovery. I would characterize the effort level for the “fast” portion as a 7 on a scale of 1 to 10. The “very fast” portion is an all-out effort or a 10 on a scale of 1 to 10. Five to eight cycles are recommended however fewer (4 intervals) may be necessary if the athlete is working very, very hard.
0:40 “fast” (effort level 7 on scale of 1-10)
0:20 “very fast” (effort level 10 on scale of 1-10)
1:00 “slower” (effort level 3-5 on scale of 1-10)
Repeat 5 to 8 reps (only 4 are necessary if going very, very hard)
The housewives proceeded to complete 7 cycles of intervals on the Cybex Arc Trainer with an incline adjusted to level 10 and a resistance to level 50. I thought this was an appropriate incline and resistance level for the majority of participants for a first time workout on the Arc Trainer. Individual adjustments can be made in the future to accommodate the varying fitness levels. Less fit participants can push their heart rate to easily tolerable limits while the more fit individuals can be aggressive in their approach and push their heart rate to higher levels. *
An interval training workout would typically include an appropriate warm-up and cool down. Because this was part of a group conditioning class, the structure of the workout was as follows: mini-band exercises, dynamic warm-up, mini-hurdle agility and plyometric drills, Tabata squats, intervals on the Cybex Arc Trainer, and abdominal exercises.
*Check with your doctor to make sure you do not have a health problem that can make exercise unsafe for you.
I recently took the Howard County Housewives, a highly motivated group of ladies, with an average age in the upper 30’s, through an interval training workout. An interval training workout can incorporate various activities such as a row machine, stair stepper, elliptical trainer, sprinting, etc…this particular workout took place on a Cybex Arc Trainer. I used a training protocol promoted by Doc Wilson (docwilson111@yahoo.com). Doc holds a PhD and is a biochemist, physiologist, and nutritionist.
The interval training regimen recommended by “Doc’ calls for a 40 second “fast” portion followed by a 20 second “very fast” portion. This is followed by one minute of a “slower” portion of active recovery. I would characterize the effort level for the “fast” portion as a 7 on a scale of 1 to 10. The “very fast” portion is an all-out effort or a 10 on a scale of 1 to 10. Five to eight cycles are recommended however fewer (4 intervals) may be necessary if the athlete is working very, very hard.
0:40 “fast” (effort level 7 on scale of 1-10)
0:20 “very fast” (effort level 10 on scale of 1-10)
1:00 “slower” (effort level 3-5 on scale of 1-10)
Repeat 5 to 8 reps (only 4 are necessary if going very, very hard)
The housewives proceeded to complete 7 cycles of intervals on the Cybex Arc Trainer with an incline adjusted to level 10 and a resistance to level 50. I thought this was an appropriate incline and resistance level for the majority of participants for a first time workout on the Arc Trainer. Individual adjustments can be made in the future to accommodate the varying fitness levels. Less fit participants can push their heart rate to easily tolerable limits while the more fit individuals can be aggressive in their approach and push their heart rate to higher levels. *
An interval training workout would typically include an appropriate warm-up and cool down. Because this was part of a group conditioning class, the structure of the workout was as follows: mini-band exercises, dynamic warm-up, mini-hurdle agility and plyometric drills, Tabata squats, intervals on the Cybex Arc Trainer, and abdominal exercises.
*Check with your doctor to make sure you do not have a health problem that can make exercise unsafe for you.
Counting 64 jumps in 30 sec.
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Great Stuff
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