Interval Training: Burn More Calories. Improve Performance. Reduce Exercise Time.

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.

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.

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

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.

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.

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

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.

CORRECTIVE FITNESS PROGRAMS

Over the past few years, I've shared several corrective programs with blog readers, you can access some of these programs by clicking below. The programs are general and appropriate for most people, however, if you have been treated for an injury you should talk to your physical therapist or doctor and get clearance before proceeding. You can also feel free to contact me for an appointment to develop a more customized program or program for other issues, and for personal instruction.

Low Back Pain Program

Plantar Fascitis/Shin Splints

Rounded Shoulders/Forward Head

Deep Core Training

PUBLIC ENEMY #1 - THE CHAIR

The problem with most People's Cores? Sit all day and the inner abdominal muscles and glutes get stretched out and weak, hip flexors and low back get short and tight...leading to low back pain, poor balance and other potential problems. Then you try to get active and things can really fall apart.

The problem with most people's core training programs?
1) too much emphasis on external abdominal exercises (crunches) and hip flexion (knee and leg raises);
2) not enough work on inner abdominals and glutes and stabilization while performing movement;
3) too many seated or lying exercise and machines, especially after sitting all day at work;
4 )inadequate or poorly targeted stretching;
5) lack of progression beyond a few basic exercises and failure to integrate movements with core stabilization.

Poor exercise selection can actually cause or exacerbate low back pain. However, an effectively designed fitness program can help protect you from injury and may speed your recovery. Some of the principles of these programs come from yoga and pilates, but you can actually incorporate them into a more traditional strength and conditioning program and progress them to provide continued improvement.

Here is a four step program that you can start to take to improve and train your innermost core:

Step 1- Flexibility: You can't properly work a muscle when the opposing muscles or synergists are tight and overactive, because your joints are in poor alignment. You're also more susceptible to injury. Most readers will benefit from a program like the one presented in the Ultimate Flexibility post, click here for a downloadable copy.

Step 2-Static Core Activation & Strengthening: Wake up the muscles that have been asleep all day long! These exercises focus on activating and strengthening the core in a stationary position, good examples include the 'plank' and quadruped with raised arm and leg. Static strengthening is a good start, but you'll also want to include exercises that train your core to stabilize your body as you perform movements.

Step 3-Integrated Core Training: Activate your core as you perform strength exercises for chest, back, arms, legs, shoulders - any muscle at all. Examples include single leg versions of standing chest press, rows, biceps curls, triceps extensions, as well as lunges and exercises performed on balance boards and stability balls. It is more challenging to stabilize as your perform the exercises, and these exercises train your core to stabilize in different ways that static core training. Once you've mastered this phase with good form throughout, you are ready to add more complex, dynamic movements that require core stabilization throughout.

Step 4-Dynamic Core Training: Here, we stabilize as we move multiple muscle groups together or move in multiple planes of motion, requiring constant effort to stabilize. A few examples include walking lunges with rotation and a step to balance, or a single arm row with a reverse lunge and step to balance, or multi-planar step ups onto a bench with balance and a biceps curl. These may sound over complicated, but they can be graceful to watch and help you stay balanced and on your feet when - for example - you have a near miss on the football field, track or crossing the street.

Deep CORE Exercise Progression

Here is a list of sample core strengthening exercises at each step. I'll be demonstrating them on the gym floor during Cary's Core Clinic and can help find the right level for you, and I incorporate many of them into the workouts at my Total Body Conditioning Class at NYSC Cobble Hill, Thursdays at 630AM

Static Core Activation & Strengthening	Integrated Core Training	Dynamic Core Training
Standing on 1 leg Stand/Balance on Wobble Board Drawing in Maneuver Plank Quadruped with arm and leg raise Side Lying Leg Lift Stability Ball Squat	Stand on 1 leg and bicep curl, shouder press/raise, tricep pressdown, row, chest press Balance on Board or Stability Ball and Curl, Skull Crusher, shoulder press/raise, row, check press Quadruped with row or triceps kickback Stability Ball Squat with biceps curls, shoulder press/raise Single Leg bent over row or triceps kickback	Step up onto bench, balance and curl or shoulder press/raise Walking lunge with rotation and step to balance on 1 leg Row or chest press with lunges and a step to balance on 1 leg Lunge, step to balance and curl or shoulder press; lateral lunge step to balance and curl or shoulder press