Why Interval Training is Good for You

The other week we wrote about why traditional cardio is bad for you. Now we're here to tell you why interval training is good for you! As the name states interval training is purely workouts composed of high intensity intervals, followed by lower intensity intervals. 

A good treadmill interval training session is as follows:

• Walk on a pace of 6km/hr for 5mins to warm up 
• Jog at a pace of 9km/hr for 2mins 
• Jog at a pace of 11km/hr for 2mins 
• Walk at a pace of 6km/hr for 2mins 

Repeat this cycle three times for a high intensity interval session. (Working phase of the session equates to only 18 minutes, excluding warm up and cool down!!).

The interval combinations you could create are endless and don’t need to be any longer than 20 minutes. Twenty minutes is the maximum time recommended to be spent on any piece of cardio equipment. Any longer and the exercise is then categorised as endurance and will consequently throw the body into a catabolic state.

Have you ever looked at the physique of a marathon runners versus a sprinter? This graphically demonstrates the effects of interval training and steady state training on the body. Sprinters, who predominately train in intervals, are lean, muscular and powerful, whereas marathon runners, who predominately train in a steady state, look gaunt, thin and have limited muscle mass.

Other benefits of high intensity include:

• Improved cardiovascular fitness 
• Elevated VO2 max and lactate threshold 
• Reduced risk of overuse injury and joint wear and tear 
• Reduced muscle wasting 
• Increased calories burn 
• Increased working capabilities of the heart 

So what are you waiting for? The results speak for themselves….make the switch, save precious time and reap the rewards with interval training today!

Why “Traditional Cardio” Is Bad For You!

Have you ever stopped to look at the members of your local gym using only the cardio room? I challenge you to take notice of the poor souls, repeatedly using only cardio equipment for a week, two weeks, even three weeks and tell me what you notice. I can safely say that your answer will be … not much! This is simply due to the fact that “Traditional Cardio” also known as “Steady State Cardio” will never, I mean NEVER, generate that slim, toned sexy body you are dreaming of.

“Steady State Cardio” (or maybe we should call it slow boring cardio) only seems to do one thing …. burn time! And its time, our most precious asset, that we just can’t find enough of so why spend it on a treadmill?

Yes, steady state cardio increases heart rate, circulation, burns some calories and makes you feel good because you sweat and release endorphins, but when you’re doing the same routine everyday without altering length or intensity your body simply adapts to the workout and therefore the effects of fat loss through calorie burn disappear. The simple saying “doing the same thing over and over and expecting a different result is the definition of insanity” rings very true in this instance.

Quite simply, the repetitive action of steady state cardio will only lead to overuse injuries and hormonal imbalance. Creating a stressed body, increasing cortisol levels and therefore putting the body into a catabolic state that uses lean muscle tissue for energy and will not burn fat effectively, if at all.

Now don’t get me wrong, I am not a hater of cardio! The right type of cardio holds a very definitive place in the health and fitness world, but only the right type... High Intensity Interval Training! By simply replacing Steady State Cardio with high intensity interval training the benefits are endless.

Keep your eye out for part two, introduction to interval training – coming soon!

Workout of the Week: Full Body Training

While a lot of people believe targeting ‘problem areas’ is the way to go, the reality is full body training is one of the most effective ways to train.

Why? Full body training allows you to use more energy as you are engaging more of your body’s major muscle groups with each workout. An isolated exercise, like biceps curls, is only targeting a much smaller muscle group and therefore using less energy.

By engaging more of the major muscle groups you are increasing your chances of burning more body fat, it is also a great way to get the maximum result from your allocated exercise time.

No idea how to go about a full body workout? Why not have a go at our workout of the week below!

Workout of the week 

SET 1: (alternate between these two exercises until you have completed three sets of each)
Dumbbell Squat (heels elevated) - 10-12 reps
Seated Cable Pull Down – 10-12

SET 2: (alternate between these two exercises until you have completed three sets of each)
Lying Leg Curl (toes pointing inwards) - 6-8 reps
Incline Dumbbell Press (hands neutral) - 10-12 reps 

If you are having any trouble with this workout, don’t hesitate to email us for more info or videos. Good luck and enjoy!