Tuesday, March 26, 2013

Interval Training is Dead

Is it true that you don't need to do interval training anymore?

Here's one rogue trainer's thoughts on the "Death of Intervals"
- http://www.ttfatloss.com/workout-finishers/

Alwyn Cosgrove agrees with him. 

Cosgrove once said, "What we have found is so great about this approach is that you burn more calories, lose more weight, while putting a lot less stress on your joints. Here’s how I like to think about it. Let’s look at traditional interval training which uses running.

"Depending on stride length – walking a mile takes about 2000 repetitions and running takes 1000-1500 and will burn on average 100 calories or so. So if we use an interval training model of running and walking – we’re looking at around 1500 reps to burn 100 calories.

"If we take traditional models of caloric burn – this means we’d need to do 35 miles to lose one pound of fat from our interval training efforts discounting the metabolic afterburn for now). So we have a problem. It’s a very poor “rate of return” on our “rep investment”.

"Additionally – running applies a vertical force of 2x bodyweight on the joints of the lower body. So now we have a dilemma. Let’s choose a 180lb deconditioned overweight client.

1500 reps x 360lbs = 540,000lbs of force to burn 100 calories. (The 360lbs is 2x 180lbs)

"That’s a lot of stress on the joints. Now no one was getting injured, but it seemed like there had to be a better way. So — we started to think of how we could use different interval training methods other than running to get the same metabolic effect without stressing the joints so much.

"At this point we started using metabolic training with weight training implements/kettlebells and bodyweight in the same interval format. So a circuit of five exercises, performed three times round (15 total sets) would actually burn more calories than the same time spent doing traditional cardio. That was a plus. But we could also do sets of 10-15 reps. So we’re looking at 225 total reps (with a force LESS than your bodyweight) as opposed to 1500+ reps at double bodyweight.

"We gave it a try. Clients loved it (which was a plus), and actually started to get better results than we were getting with intervals. We get more fat loss, less stress on the body, and happier clients. It is a win-win-win. Currently we don’t program traditional interval training our regular fat loss clients anymore.

"So, yeah…it is the death of traditional intervals."

For more replacement workouts, visit:

www.WorkoutFinishers.com


Today's Kickbutt Mindset Tips:
Keep on pushing, start your day with one positive success step. Don't do anything else until you make progress on something that is important to you!

Craig Ballantyne, CTT
Certified Turbulence Training

PS - Need help starting a business? 

Here's good advice from Bob Bly

- http://www.earlytorise.com/how-to-start-your-own-business/

3 comments:

Andy Schneit said...

Best and hardest workouts I ever did were similar to these, except with the addition of short cardio intervals during race season.

A typical workout looked like this: (1) 90 seconds at 90% max, running or stationery bike, (2) 5 exercises in sequence, about 30 seconds each, no rest; repeat 3 - 4 times, finish with a final 90 sec/90%, cool down.

Exercises were BW, or light DBs, 15 - 25 reps, except pullups.

I did these workouts weekly during (sprint) triathlon season. Properly done, they were tougher than the races.

Anonymous said...

I bought the program, and have been using HWR - can these follow that workout? I guess I'm confused - what workout should precede these?

Thanks!

Craig Ballantyne, CTT, Certified Turbulence Trainer said...

Anon,

You can use the 12-week Home Workout Program and add one finisher on to the end of each workout.

Boom. Awesome results!
Craig Ballantyne, CTT