Interval Training Stepped Up

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Variety - Key to Continuous Fat Loss NEW Health Insurance Site with Audio 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, I don't think there is any proof that you will get better 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. 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. 5 minute intervals 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. 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. Intervals are the secret to success. OK - For these interval articles I have brought in Craig Ballantyne, CSCS, MS, and author of Turbulence Training which, in my opinion, is the book to read on intervals. His techniques and the way he explains them makes this a must read for serious exercisers. I personally believe turbulance training is not for everyone but many of you may want to go beyond regular training or have a serious desire to do what it takes to get fit and healthy and lose weight in the shortest amount of time. You have to get Turbulence Training. Listen, I have begun following turbulence training workouts and believe me, they are intense and not for the faint hearted, but man do you feel good when it's over! And . . . . . . . . . . . it's over quicker than it used to be. What a benefit thast is. Exercise & Fitness Videos - Click to Play (changed regularly) Loading... Loading... More about the Video Bar Free Exercise Tips Newsletter Sign up for your Free Exercise Newsletter . Primary Email Address NEW Health Insurance Site with Audio Health & Fitness Sites of Interest 24 Hour Fitness Soccer Training Muscle Sculpting Six Pack Abs Weight-Loss-Digest Body Building New Food Nutrition Page Exercise Tips