Cardio Interval Training

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  • 1. ®Intervals Rule! © DW GROUP, LLC 2010
  • 2. Quote on Interval Training"High-intensity interval training is twice as effective as normal exercise," saidJan Helgerud, an exercise expert at the Norwegian University of Scienceand Technology. "This is like finding a new pill that works twice as well ... weshould immediately throw out the old way of exercising." *The traditional way of doing cardio exercise is to exert yourself at a steady, moderate pace for a period of time--often recommended to be 45-60 minutes at a time.
  • 3. Intervals AgendaInterval Training defined--why would we want to do it?Let’s look at some researchWhy does it Work?How do I do it?
  • 4. INTERVAL TRAININGINTERVAL TRAINING is simply alternating burstsof more intense cardiovascular exercise withintervals of lower intensity for recovery. These“sets” are then repeated.You quickly condition the heart and lungs to work moreefficiently by challenging the heart muscle and making itstronger.•Your body burns more fat for energy in the hours after theworkout -- Helps you get past a weight loss plateau•You’ll be less fatigued from daily activities and have moreenergy throughout the day
  • 5. Intervals ExampleYou don’t have to be an Olympic Athlete tobenefit from Interval TrainingTake walking. If youre in good shape, you might incorporateshort bursts of jogging into your regular brisk walks. If youreless fit, you might alternate leisurely walking with periods offaster walking. For example, if youre walking outdoors, youcould walk faster between certain mailboxes, trees or otherlandmarks.If you are currently a runner you could alternate sprintingfollowed by jogging.
  • 6. Intervals Defined“Sprint” This represents the intenseactivity part of the Interval and canapply to any type of exercise-Power Walking-Running-Swimming-Biking“Recovery” This is the part of theInterval done at a lower intensity andallows you to prepare for the next“Sprint”
  • 7. Cardio Interval Training Benefits Shortens Exercise Time—A LOT! Eliminates Cardio Boredom Burns more calories during exercise After Burn—Causes the body to burn higher amounts of calories after the workout (up to 48 hours!) Increases Resting Metabolic Rate—You burn more calories 24 hours a day!
  • 8. It’s All About the HormonesThey influence EVERYTHING Our Thoughts Our Digestion Our Moods Our Immune system Our Energy levels Our Genes Our Weight 8
  • 9. Exercise and the connection to Diabetes & Obesity
  • 10. Strength Training for the Heart Cardiovascular / Aerobic Exercise – any exercise that elevates the heart rate and breathing for a sustained period Strength Training / Resistance Exercise – using weight (external or your body) or resistance to increase muscle strength and tone Combining the two by using Interval Training is a powerful strategy for Heart Health and Weight Loss
  • 11. Jumping Jacks--PlyometricsJumping Jacks are a great combination of Cardio and StrengthTraining. Great for legs and a natural way to use Intervals. Gofor 30 or so Jacks as an Interval and then recover and repeat. © DW GROUP, LLC 2008
  • 12. Now that’s a Workout…
  • 13. Strength Training for the Heart Strength Training / Resistance Exercise – using weight (external or your body) or resistance to increase muscle strength and tone Combining the two by using Interval Training is a powerful strategy for Heart Health and Weight Loss
  • 14. Intervals ExampleYou don’t have to be an Olympic Athlete tobenefit from Interval TrainingTake walking. If youre in good shape, you might incorporateshort bursts of jogging into your regular brisk walks. If youreless fit, you might alternate leisurely walking with periods offaster walking. For example, if youre walking outdoors, youcould walk faster between certain mailboxes, trees or otherlandmarks.If you are currently a runner you could alternate sprintingfollowed by jogging.
  • 15. Why Should I do it? #1: When your muscles contract repeatedly duringmore intense activity, they quickly use all availableenergy. So your body searches for fat—both during theworkout and after. #2: When repeated bouts of high-intensity intervals areseparated by short rest periods, each bout begins witha lack of available energy, and muscles that arealready fatigued, so the body is challenged to improve.
  • 16. Intervals Research Numerous studies found in The Journal of Medicine and Science in Sport, The European Journal of Physiology, The Journal of Sports Nutrition, and The European Journal of Applied Physiology over the last eight years have supported the fat burning and fitness gains from Interval type training.In a 2008 study presented in the Journal of Strength andConditioning, metabolic interval-type training had a ten-fold greaterfat loss when compared to either aerobic exercise or weight trainingindividually.Researchers at Australias University of New South Wales foundthat intervals burn three times as much fat as running twice as longat a moderately hard, steady pace.
  • 17. INTERVAL TRAINING . . . Turn Your Body into a Fat-Burning Machine!The Key is Afterburn:• The FAT calories you burn AFTER the workout
  • 18. Intervals for Fat Loss Study after study has proven the incredible fat burning effects that Interval Training can have on the body, in fact in the first bit of research that set interval training as the benchmark for fat loss; the participants lost 9 times as much fat as those doing standard aerobic exercises. It works so well because of a process called EPOC (Excess Post Exercise Oxygen Consumption). This is also referred to as the “After Burn”.EPOC or “Afterburn” occurs in the body after intense exercise drainsmuscles of their stored energy source (Glycogen). This has to bereplenished in the body, and it can take up to 48 hours to happen.During this time your body has no alternative but to draw on and burnup your fat reserves. So for the next two days while you sit at work,watch TV or even have a nap, your blood cells are rushing around thebelly or thighs, grabbing as much of the fat as it can and taking it awayto use it as energy, without you having to even think about it...
  • 19. EPOC=Afterburn The Afterburn is the process of your body replacing stored muscular energy (Glycogen) that gets used up during intense exercise. The more energy needed to be replaced, the more fat that will be burned for energy. This Afterburn can go on for up to 48 hours after a workout.The secret to EPOC is intensity. Studies have shown that the moreintense the exercise, the longer you will be in a fat burning stage. Theyhave also shown that the more intense the exercise, the greater thevolume of fat burning will be. (the one caveat for this is when you arestarting out, ease into interval training, dont go full out from thebeginning).
  • 20. Another Interval BenefitEPOC or the “After burn” from Interval training is only the immediatebenefit; over time your body’s ability to convert energy directly intothe muscle increases. The muscles ability to store energy increases soyour demands for fat release go up, and interval training startsconvincing the body to funnel new energy (calories) to the musclesinstead of sending them to be stored as fat. All of this increases themore you do interval training, so the better you get at this, the moreof a fat burning machine your body turns into.
  • 21. More BenefitsScienceDaily (June 29, 2007) — Interval training burns fat andimproves fitness more quickly than constant but moderatelyintensive physical activity, according to research. The study found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 per cent and cardiovascular fitness increased by 13 per cent. It did not matter how fit the subjects were before. After interval training, they experienced not only an increase in fat used and in aerobic capacity, but also an increase of enzyme activity in the muscle.
  • 22. How Do I do it?
  • 23. Intervals Defined“Sprint” This represents the intenseactivity part of the Interval and canapply to any type of exercise-Power Walking-Running-Swimming-Biking“Recovery” This is the part of theInterval done at a lower intensity andallows you to prepare for the next“Sprint”
  • 24. Intensity Levels The intensity of the sprint intervals is how hard you push yourself during the sprint. For simplicity sake the intensity is usually measured on a scale of 1 to 10, with 1 being no effort whatsoever while 10 represents the maximum effort possible. Now this is a completely personal scale depending on your own fitness levels and the type of activty.For example with a seasoned athlete their ‘10’ may be a flat out sprint withthe athlete going as fast as he or she can.Another example would be someone who has not exercised in a whiledecides to do intervals while walking; a 1 minute walk at a brisk pace may leavethe person completely out of breath. This would be their 10.A ‘10’ is merely the maximum amount of effort a person can safely expend forthat particular interval.
  • 25. Rest Intervals The periods of recovery are called Rest Intervals. During a rest interval don’t stop the activity but generally exercise at a lower intensity. This allows the body to recover from the sprint interval. The length of these rest intervals are determined primarily by your fitness levels and the length of the sprint interval. The rest intervals are important; the basis of interval training is to ensure that your sprints are done at an optimal intensity, without sufficient rest your interval training will resort back to a typical cardio activity.
  • 26. Getting Started with IntervalsGetting Started GuidelinesAfter warming up, increase your pace for a few minutes. It shouldfeel like you are exerting yourself at a moderate level of about “4”or “5” on a perceived exertion scale of 1 to 10. Then periodicallyincrease your intensity to a perceived exertion level of “7” or “8”where you feel like you are working and breathing hard. Don’tpush it to the point where you can’t breathe – obviously,breathing is a good thing! A good rule of thumb for pacing your intervals is a 1:3 ratio of high intensity to recovery. For example, if your high intensity interval is 20-30 seconds, then slow down and catch your breath for 60-120 seconds
  • 27. Your first interval should be fairly strenuous…
  • 28. Interval Training Variables
  • 29. Interval RatiosThe ratio is the breakdown of intense effort vs. recovery. For example—1:3 ratio is one part intense effort followed by 3 parts recovery.1:3 Interval ratio (Beginning to Intermediate level)30 seconds of intense activity followed by 90 seconds of recovery1:2 Interval ratio (Intermediate to Advanced level)30 seconds intense activity followed by 60 seconds of lower intensity(recovery)1:1 Interval ratio (Advanced level)30 seconds of intense activity followed by 30 seconds of recovery These time intervals do not have to be exact to be effective.
  • 30. 1:3 Interval ratio QuickTime™ and a decompressor are needed to see this picture.The vertical scale on the left is the intensity level with a 1 representing littleor no effort and a 10 representing maximum effort. The horizontal scale iselapsed time. You start out with a 2-4 minute warm-up at an intensity levelof about a 2 or 3 (20-30% of your maximum) represented by the blue line.Then you increase the intensity of the exercise to about a 7 or 8 (70-80% ofyour maximum) for 30 seconds. Then you come back down to a 3 for thenext 90 seconds. Repeat these “sets” five or six times.
  • 31. 1:2 Interval Ratio (More advanced) QuickTim e™ and a decompres sor are needed to see this picture.The vertical scale on the left is the intensity level with a 1 representing little or noeffort and a 10 representing maximum effort. The horizontal scale is elapsed time.You start out with a 2-4 minute warm-up at an intensity level of about a 2 or 3 (20-30% of your maximum) represented by the blue line.Then you increase the intensity of the exercise to about a 7 or 8 (70-80% of yourmaximum) for 30 seconds. Then you come back down to a 3 for the next 60seconds. Repeat this for 4-8 “sets”.If you repeat this 90-second interval 6 times, the High Intensity portion of yourworkout is only 9 minutes! Total time including the warm-up and cool-down is 19minutes.
  • 32. You don’t need a stopwatch…Success has been shown with a variety of Intervallengths from 20 or 30 seconds of sprinting to 3 or 4minutes of recovery and everything in between. For example, if you don’t have a watch and if youre walking outdoors, you could walk faster between mailboxes, blocks, trees or other landmarks. You dont need any special equipment. You can simply modify your current routine.
  • 33. Intervals ResearchBike Study (Longer rest intervals)Researchers asked eight college-age men and women on stationarybikes to sprint for 30 seconds, and then either stop or pedal slowly forfour minutes. After only two weeks of this interval training, 75 percentof them doubled their endurance.A control group, which exercised also on the stationary bike, but didnot do any interval training, showed no improvement in endurance. Themarked improvement in the interval training group was even morestartling because the volunteers were already fairly fit. .
  • 34. Interval Training with Equipment You can easily adjust the difficulty levels by adding resistance to the stationary bike or rowing machine, increasing the incline and speed on the treadmill or elliptical machine and other adjustments to the various machines.
  • 35. Interval Training with Equipment
  • 36. Intervals ChecklistCheck with your Doctor if you have health issuesDon’t overdo it at the beginningDon’t do Intervals every dayMix it in with other activity 2-3 times per week is a good rule of thumbHave Fun and Challenge yourself!
  • 37. The secret of gettingahead is getting started.-Mark Twain © DW GROUP, LLC 2010
  • 38. ® Thank You!Let’s Keep Rockin’!