FormWell Personal Fitness Training : Interval Training


Links History of Formwell Why Should I Use a Personal Fitness Trainer? Philosophy Questions _______ +Articles +News +Newsletters +Recipes Morgan Falls Office Park 7840 Roswell Rd Building 400, Suite 475 Sandy Springs, GA 30350 Main Studio Line 24-Hour Voice Mail (770) 804-1898 Fax (770) 804-0330 Join our Email Newsletter	<Back to Articles Interval Training Hello again everyone! This month I wanted to touch on different forms of cardiovascular training, and especially INTERVAL TRAINING. Since a lot of us are doing the Body For Life program, and it involves interval training exclusively for the cardiovascular portion, I thought it would be a good idea to go over the purpose and an example.Interval Training is a form of cardiovascular training (you can do it on any piece of equipment or any outdoor activity that you can make really difficult) that involves short intervals (duh) of high intensity work (usually 30 seconds - 3 minutes) followed by an equal or shorter rest interval. The purpose of this is to challenge your cardiovascular system at a higher level than you could maintain for a "normal" steady state workout. This challenge, in turn, will improve your cardiovascular system, burn more calories, and, most importantly, BURN MORE BODY FAT during the workout and also for several hours afterwards! Here is an example of a workout (I will use a 1 - 10 rating of perceived exertion, 1 being the exertion of sitting on your couch and 10 being an effort you can hold for only about 30 seconds before you seriously hurt your trainer :-) 5 minute warm-up - escalate from level 2-5 3 minute interval - Level 7 - should be painful 3 minute recovery - Level 5 2 minute interval - Level 8 - should be really painful 2 minute recovery - Level 5 1 minute interval - Level 9 - should be almost at your Max 1 minute recovery - Level 5 1 minute interval - LEVEL 10, ALL OUT! 5 minute recovery - Descend from Level 5 to Level 2 This workout is not for beginners, make sure you build a strong cardiovascular "base" before attempting and consult your trainer regarding any injuries that may be worsened by intense training. Remember to stretch and drink plenty of fluids. For maximum effect, this workout is best done on an empty stomach (just water), first thing in the morning! Do every other day (not on your weight training days) and no more than 3 times per week.As I said in my last e-mail, any of you runners out there that would like to meet on Saturday mornings, we are meeting this Saturday (Sept. 23rd) at 9am to run intervals in the local park. Bring a friend! GOOD LUCK! E-mail me anytime with questions, Rami F. Odeh, MS Owner FormWell Personal Fitness Training

Interval Training

Hello again everyone!

This month I wanted to touch on different forms of cardiovascular training, and especially INTERVAL TRAINING. Since a lot of us are doing the Body For Life program, and it involves interval training exclusively for the cardiovascular portion, I thought it would be a good idea to go over the purpose and an example.Interval Training is a form of cardiovascular training (you can do it on any piece of equipment or any outdoor activity that you can make really difficult) that involves short intervals (duh) of high intensity work (usually 30 seconds - 3 minutes) followed by an equal or shorter rest interval. The purpose of this is to challenge your cardiovascular system at a higher level than you could maintain for a "normal" steady state workout. This challenge, in turn, will improve your cardiovascular system, burn more calories, and, most importantly, BURN MORE BODY FAT during the workout and also for several hours afterwards! Here is an example of a workout (I will use a 1 - 10 rating of perceived exertion, 1 being the exertion of sitting on your couch and 10 being an effort you can hold for only about 30 seconds before you seriously hurt your trainer :-)

5 minute warm-up - escalate from level 2-5

3 minute interval - Level 7 - should be painful

3 minute recovery - Level 5

2 minute interval - Level 8 - should be really painful

2 minute recovery - Level 5

1 minute interval - Level 9 - should be almost at your Max

1 minute recovery - Level 5

1 minute interval - LEVEL 10, ALL OUT!

5 minute recovery - Descend from Level 5 to Level 2

This workout is not for beginners, make sure you build a strong cardiovascular "base" before attempting and consult your trainer regarding any injuries that may be worsened by intense training. Remember to stretch and drink plenty of fluids. For maximum effect, this workout is best done on an empty stomach (just water), first thing in the morning! Do every other day (not on your weight training days) and no more than 3 times per week.As I said in my last e-mail, any of you runners out there that would like to meet on Saturday mornings, we are meeting this Saturday (Sept. 23rd) at 9am to run intervals in the local park. Bring a friend!

GOOD LUCK! E-mail me anytime with questions,

Rami F. Odeh, MS

Owner

FormWell Personal Fitness Training