Interval Training

A client of mine asked me why interval training is better than normal cardio workout,  so I explained to him how interval training boosts up your heart rate higher than consistent speed cardio workout does, how interval training can help you to burn more calories, and how interval training can improve both your muscular and cardiovascular endurance.  With about 100 people around my client and I working out and the blasting music the gym was playing, I don’t even know if my client heard what I was saying.  So I decided to elaborate on that a little bit here.  There are five reasons I think why everyone should incorporate interval training in their workout routine.  Why?  Because it is good for you, in many aspects.

For those of you who might not know what interval training is, it is not as complicated as you might think.  Interval training is simply alternating bursts of intense activity with intervals of lighter activity.  There are two types of interval training: 1) performance interval training – a very high-intensity effort designed to enhance competitive performance in a specific sport, and 2) fitness interval training – a modest-to-vigorous intensity effort designed to improve general fitness.  Unless you are a competitive athlete, the second type will be enough to try out once or twice a week.

Here are five reasons why everyone should make interval training a part of their workout routine:

One, interval training raises your heart rate in a short period of time.  By alternating high intensity sprints with low or medium intensity jogs, your average heart rate is higher than a normal speed run.  Therefore, the amount of work your body has done in a 15-minute interval training is equal to the energy your body produces in a 30-minute run.  Why spend hours in the weight room “burning calories” when you can get the job done in the gym quickly and get out for other matters in life?

Two, interval training burns more calories than a constant speed cardio workout.  The more vigorously you exercise, the more calories you will burn.  Even if you increase intensity for just a few minutes at a time, you are still burning more fat in a shorter workout.

Three, interval training improves your aerobic and anaerobic capacity.  Do you ever find yourself getting tired after running non-stop for 10 minutes?  Interval training can help you to increase your non-stop running time.  As your cardiovascular fitness improves, you will be able to exercise longer and with more intensity.  Interval training also helps with building up your body tolerance to lactic acid.  Have you ever found your muscles are sore after 10 minutes of weight lifting?  Interval training can change that.

Four, interval training keeps you away from boredom in the gym.  Turning up your intensity in short intervals can add variety to your exercise routine.  I don’t understand why people say they get so bored exercising.  If you are bored with your current workout program, then get a trainer from your gym and ask he/she to put some interval training in your program to make working out spicier!

Five, interval training saves time.  Sometimes I tell my clients, “you don’t wanna waste your time in the gym!”  They look at me and wonder if I was asking to be fired.  What I would like to see everyone doing is to get in the gym, get exercised, and get out!  We only have 24 hours in a day, and there are so many things that need our love in life.  Don’t put too much love in the gym.  Gyms need our sweat, not our two-hour workout sessions.  So apply interval training in your workout and live a better life.

Now, I am not telling you to jump on interval training if you have never been on a treadmill or have a chronic pain in your right knee.  Interval training isn’t appropriate for everyone. If you haven’t been exercising regularly or have a chronic health condition, consult your doctor before trying any type of interval training.

I hope this blurb about interval training helps you to understand this technique of training a bit more.  The below online articles are worthwhile checking out if you want to know more about interval training.

Have fun exercising and live your life happier!

Reference:
* http://www.intervaltraining.net/
* http://www.womenfitness.net/interval_training.htm
* http://www.mayoclinic.com/health/interval-training/SM00110
* ttp://cardiovascres.oxfordjournals.org/cgi/content/abstract/81/4/723
* http://www.traineo.com/article-interval-training
* http://www.sparkpeople.com/resource/fitness_articles.asp?id=621
* http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Does Cross-Training Improve the Triathlete’s Running Performance?

While I was waiting for the bloody ferry to come at the Tsawwassen terminal last Sunday, I picked up Triathlon Magazine CanadaRoy Stevenson had an article, Does Cross-Training Improve the Triathlete’s Running Performance?, in the magazine drew my attention.

In the article, Roy stated “recent research shows that supplementing, or even replacing part of your running program with other forms of exercise might be just what you need to avoid boredom, minimize injuries and take your running to a new level”.  He said substituting some of your running with other cross-training techniques enables you to do extra endurance training with less strain on your running muscles and joints because you’re using the same muscle groups in a different way.  A high-intensity cycling session, for example, helps the runner develop increased lactate tolerance, buffering capacity and fuel resynthesis, without undergoing the high-impact stress on the legs from an interval-training workout.  A triathlete already performing two to three high-intensity run workouts each week cannot add more running workouts at this level.  But extra intense stair climbing or cycling sessions will take him or her to a new level without the added impact trauma caused by high-intensity running.  The key is to do your extra endurance work in low-impact or low-weight-bearing aerobic activities like cycling, stair climbing, swimming, deep-water running, or using the elliptical trainer.  Despite the fact that all these exercises use the legs for propulsion, cross-training appears to defy an important principle of exercise science – specificity.

The principle of specificity states that if you are to improve in a specific sport, you should practice that activity solely and by throwing other similar activities into the mix you confuse your neuromuscular system, retarding your running progress.  This explains why world-class athletes in one endurance sport like Tour de France cyclists are not world-class marathoners.  Although elite cyclists exercise most of the muscle groups used in running, they do it in a very different way.  However, more recently, contradicting research shows that some different activities can actually improve other sports.  Then Mr. Stevenson went on and gave three example studies to support his point of view.  The point is, certain activities such as cycling preserve and maintain running fitness while the runner reduces running.  Nevertheless, swimming shows no correlation with improving running performance.

So my friends, it is possible to improve your running and thus your triathlon running performance, by incorporating or substituting other aerobic activities such as cycling, deep-water running (aquarunning) and stair climbing into your training program.  But the devil’s in the details – make sure you do high intensity cross training, rather than just “junk” time on the cross-training equipment.

Difference between Aerobic and Anaerobic exercises

Aerobic exercises are those that help to reduce fat, these include walking, running, swimming, cycling, hiking, etc.  This type of exercise increases the heart rate and breathing becomes heavier.  After about 20 minutes of aerobic exercise, the body begins to use its stored fat as fuel, hence the phrase “burning fat”.  Regular aerobic exercise raises your body’s metabolism and enables your body to use more calories, even when you are at rest.

Anaerobic exercises help you to develop stronger muscles.  These exercises involve short bursts of force followed by periods of rest.  Anaerobic exercise does not burn fat like aerobic exercise, but helps to build muscle.  An increase in muscle mass complements aerobic exercise by enabling you to use more calories.

The benefits of exercising

I’m sure we all know exercising is good for us, but do we really know how good it is for us?  Let me break it down for ya.

  • Aids in the prevention of disease – Physical inactivity can lead to a number of degenerative diseases such as diabetes; regular exercise can help delay and even prevent the onset of chronic illnesses.
  • Helps treat injury – Exercise is used to treat physical limitations through exercise, stretching and conditioning.
  • Promotes restful sleep – Those who participate in regular exercise tend to be more relaxed and burdened with less stress.
  • Promotes optimal body composition – When participating in regular physical activity you use up more calories; therefore decreasing the likeliness of gaining unhealthy weight.
  • Optimal bone density – Resistance exercise helps to build and strengthen bones thus reducing  your risk of developing osteoporosis.
  • Strengthens circulation and lung function – Aerobic exercise helps to strengthen the heart and lungs and helps to lower your risk of cardiovascular disease.
  • Promotes self-confidence and decreases depression – Setting and achieving your goals help increase self image and can promote positive well-being.

That’s what I can think of so far.  I’m sure you know more than the above benefits.  I would love to hear your ideas.  Please post your ideas under this topic by leaving your comments.  Thank you 🙂