Yes this sounds almost too good to be true.
Interval Training involves alternating between higher and lower intensity in your cardio workout. It could be right for you if you have a good cardio base and want to improve performance or results. If you're just beginning to train, we start by getting your cardio base established first, and prepare your body for the demands of this training. A cardio base is usually established with moderate exercise, 60-70% of your maximum heart rate or a rate of perceived exertion of about 5-6 on a scale of 10*. (A simple estimate of your maximum heart rate is 220-your age, I can give you a better estimate if you give me your age and resting pulse).
Research shows that Interval Training burns more calories than training at a steady rate, partly because it raises your metabolism for 2-3 hours after you stop exercising. The scientific term for this phenomenon is EPOC for Excess Post Exercise Oxygen Consumption. It also seems to cause molecular changes in the muscle that increase fat burning. Interval Training may also improve your performance by increasing your body's ability to remove lactate from the bloodstream, so it can help well-trained people get to the next level. This point is often described as reaching your anaerobic threshold or "going anaerobic". Scientists now believe that "going anaerobic" is a myth, - along with "the myth of the Fat Burning Zone." Remember that you burn more TOTAL calories in the cardio zone than in the fat burning zone, and interval training can help you get there. Numerous studies have shown that for many people, interval training produces better results in less time than steady state aerobic training.
A typical starting interval training program might consist of a warmup followed by 60 seconds of high intensity exercise followed by 90 seconds of recovery at a lower intensity repeated about ten times. As you become more conditioned, decrease the recovery to 60 seconds. In more advanced programs, the high intensity intervals can be 2-3 minutes long, with rest periods equal to or less than the high intensity interval. High intensity exercise generally means that your heart rate is 75-85% of maximum, and the recovery rate is about 60%. To use rate of perceived exertion, you should feel that you're at about 8-9 on a difficulty scale of 1-10 in the high intensity period, and about 5-6 in the lower intensity period.
You can do interval training on any cardio equipment, or with other activities such as running or jumping rope. Beginners may get their heart rate up with walking on a treadmill and varying the incline, while very fit people will need to do something more challenging.
4/30/2010
Special Feature: Interview with NYSC Spin Master Rob Merluza
A snowstorm in February provided a long-awaited opportunity for me join one of Rob's spin classes at NYSC Wall Street --- his classes and my evening schedule are usually totally booked. We followed up with an interview:
Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results.
Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride.
Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I'm always cognizant of providing adequate recovery between sprints and intervals.
Q: What else can your students expect to learn? I touch on proper form and technique, improved pedal stroke, body alignment and positioning - so that the body works in synergy with the bike.
Q: Can you tell us some of the benefits of your class? Beginners can expect to burn about 400 calories in a class. They may not do all sprints or have endurance to maintain a high energy level throughout, but will feel a sense of accomplishment, get a good workout, and begin building their aerobic base. Moderate to Advanced students can burn 500-800 calories. I focus on challenging them to increase resistance, go harder on sprints, and maintain a high level of intensity.
Q: What about results? I've had members who've lost 30-100 pounds - including one of your clients who combined my spin classes with your strength training program and had great results. They also gain increased endurance, improved strength and leaner appearance. With advanced riders and triathletes, I focus on creating a "strong engine" for the ride - a combination of form, position, pedal stroke and aerobic base.
Rob's Spin classes are Thursday at 6PM and Friday at 530PM at NYSC Wall Street, advance reservations required call 212.482.4800.
Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results.
Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride.
Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I'm always cognizant of providing adequate recovery between sprints and intervals.
Q: What else can your students expect to learn? I touch on proper form and technique, improved pedal stroke, body alignment and positioning - so that the body works in synergy with the bike.
Q: Can you tell us some of the benefits of your class? Beginners can expect to burn about 400 calories in a class. They may not do all sprints or have endurance to maintain a high energy level throughout, but will feel a sense of accomplishment, get a good workout, and begin building their aerobic base. Moderate to Advanced students can burn 500-800 calories. I focus on challenging them to increase resistance, go harder on sprints, and maintain a high level of intensity.
Q: What about results? I've had members who've lost 30-100 pounds - including one of your clients who combined my spin classes with your strength training program and had great results. They also gain increased endurance, improved strength and leaner appearance. With advanced riders and triathletes, I focus on creating a "strong engine" for the ride - a combination of form, position, pedal stroke and aerobic base.
Rob's Spin classes are Thursday at 6PM and Friday at 530PM at NYSC Wall Street, advance reservations required call 212.482.4800.
1/21/2010
Training by the Numbers: Exercise Guidelines to Reach Your Goals
How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change
How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss
How often can I do cardio? Every day, as often as you like - as long as you're not in pain
How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest
How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size
How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions
What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions
How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between
How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau
Which is the best form of cardio? For most people, the one you enjoy most
What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results
How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss
How often can I do cardio? Every day, as often as you like - as long as you're not in pain
How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest
How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size
How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions
What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions
How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between
How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau
Which is the best form of cardio? For most people, the one you enjoy most
What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results
12/12/2009
More Results with Less Time: Your Holiday Survival Exercise Programs
Total Body Exercises are the key to this month's programs. By using muscles in both the upper and lower parts of the body simultaneously, you'll burn more calories in a shorter amount of time.
Work your abs as you do these exercises. Draw your belly button towards your back to stabilize, strengthening as toning your core as you build muscle.
Emphasize the big muscle groups: legs, back and chest. Arm and shoulder exercises are optional and will also incorporate some leg movement such as lunges, squats or stepping up to balance.
Do strength training every other day and cardio every day. Don't skip when time is short, even 15-20 minutes of exercise can make a difference and you'll feel much better for it.
Holiday Survival Workout for the Gym - Click here.
Travel Workout - Click here. It is shown with 2 people using resistance tubes, but you can easily attach the tubes to a door or post. I've included a link to my Amazon.com fitness store, where you can find the resistance tubes you'll need for this program (less than $15) and other goodies.
Work your abs as you do these exercises. Draw your belly button towards your back to stabilize, strengthening as toning your core as you build muscle.
Emphasize the big muscle groups: legs, back and chest. Arm and shoulder exercises are optional and will also incorporate some leg movement such as lunges, squats or stepping up to balance.
Do strength training every other day and cardio every day. Don't skip when time is short, even 15-20 minutes of exercise can make a difference and you'll feel much better for it.
Holiday Survival Workout for the Gym - Click here.
Travel Workout - Click here. It is shown with 2 people using resistance tubes, but you can easily attach the tubes to a door or post. I've included a link to my Amazon.com fitness store, where you can find the resistance tubes you'll need for this program (less than $15) and other goodies.
10/27/2009
Pre-Hab/PostRehab
Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you headed towards your next injury?
Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems.
These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address.
Feel free to let me know if you have any questions, and to suggest future topics.
Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems.
These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address.
Feel free to let me know if you have any questions, and to suggest future topics.
10/26/2009
COMMON PROBLEMS: What To Do, What to Avoid
The following are some brief summary case histories of common problems that you can address in your fitness program, including key things to add and avoid:
CASE HISTORY #1: ROUNDED SHOULDERS
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises
CASE HISTORY #2: KNOCK KNEES
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor
CASE HISTORY #3: EXTERNALLY ROTATED FEET
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises
CASE HISTORY #4: ARCHED BACK
Likely Injury:
Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)
CASE HISTORY #5: POOR BALANCE
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting
CASE HISTORY #1: ROUNDED SHOULDERS
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises
CASE HISTORY #2: KNOCK KNEES
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor
CASE HISTORY #3: EXTERNALLY ROTATED FEET
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises
CASE HISTORY #4: ARCHED BACK
Likely Injury:
Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)
CASE HISTORY #5: POOR BALANCE
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting
10/25/2009
The Right Exercise Programs Can Prevent Injuries Before They Happen
"Pre-Hab" Train to prevent injuries before they happen. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. Start with a self-assessment or assessment by a qualified trainer who can help you develop a corrective fitness program.
The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.
"Post-Rehab" If you've already had an injury or surgery, you're at a risk of recurrence. Follow a program designed to carefully get your body back into a regular training routine, while preventing a recurrence. The National Strength and Conditioning Association recommends that athletes continue with exercises they did in physical therapy - for many people, this can last a lifetime. Try to identify and correct the underlying causes of the injury, often muscle imbalances and postural distortions.
If you need help, I can show you how to incorporate physical therapy exercises into your workout routing, keep the routine interesting, and progress the exercises from the more controlled and "clinical" physical therapy environment to the gym.
The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.
"Post-Rehab" If you've already had an injury or surgery, you're at a risk of recurrence. Follow a program designed to carefully get your body back into a regular training routine, while preventing a recurrence. The National Strength and Conditioning Association recommends that athletes continue with exercises they did in physical therapy - for many people, this can last a lifetime. Try to identify and correct the underlying causes of the injury, often muscle imbalances and postural distortions.
If you need help, I can show you how to incorporate physical therapy exercises into your workout routing, keep the routine interesting, and progress the exercises from the more controlled and "clinical" physical therapy environment to the gym.
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