Monday, July 19, 2010

Interval Training for Fitness

Excited to release my new 31 Interval Training Workouts manual tomorrow...I have an interval training for fitness excerpt below. But first, I've started a new 4 week program today:

1A) Box jumps
1B) Low box squats

2A) Good morning
2B) Planks

3A) Glute ham raise
3B) Pistol Squat

After my workout I did a wwwFacebook Fitness QnA session and received this question twice:

Q: What are the best oblique exercises?

I have a blog post here:

=> 5 Best Oblique Exercises

Also from Facebook, here's today's kickbutt mindset tip:

"Do what is right. It's not common sense. Common sense is wrong. You need good judgement. You need to observe and associate consequences to your every action. And then you need to decide whether or not you should make the same choice the next time you are in that situation. Remember - Everything you do takes you closer to OR further away from your goals. The choice is yours."

And finally, an excerpt from my new manual, "31 Interval Training Workouts".

...interval training isn't just superior for fat loss, but it might even replace cardio for general fitness as well. You see, I completed my Master's Degree in Exercise Physiology at a school called McMaster University, and researchers there (such as Dr. Martin Gibala) are making world-wide headlines with their interval training studies.

"We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously."


The short, intense workouts aided in weight loss, too, although Gibala hadn't been studying that effect. "The rate of energy expenditure remains higher longer into recovery" after brief, high-intensity exercise than after longer, easier workouts, Gibala says. That means you might be able to ramp up your fat burning AFTER exercise by using interval training…possibly
giving you the MAGICAL boost in metabolism.

Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease. For more information, check out:

Intervals beat slow boring cardio again,

Craig Ballantyne, CSCS, MS


Anonymous said...

Did you do an interval workout at the end of your lower body lift today? Do you find it difficult to complete an interval session after hitting the legs hard?

ilana said...

i appreciate how you have proof to back up all of your training and diet techniques. it definitely helps to know that the exercises i do and food that i eat are scientifically proven to help me with fat loss/overall health. no room for failure there, just follow the science!

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