Interval Training

As I mentioned in the first post, the workout we do at Muscle Group is a type of interval training. Interval training involves alternating short bursts of high-intensity exercise (i.e. stair-running, push-ups) with periods of near or complete rest. Two recently published studies in the Journal of Applied Physiology have validated the effectiveness intervals have on improving cardiovascular endurance and fat metabolism.

Gregory Haff, Ph.D., assistant professor of exercise physiology at the West Virginia School of Medicine, spoke to the physiology of interval training in the Sept/Oct 2007 issue of ACE FitnessMatters (a bimonthly publication from my personal training certification):

"The greater disturbance you create in the workout, the greater your consumption of oxygen after exercise. Interval training is anaerobic, utilizes fast-twitch muscle fibers and burns energy rapidly. The type of energy it uses is from carbohydrates, because fat doesn't give you energy that can be tapped immediately. However, the anaerobic exercise you have done will help you burn more fat after your workout."

Translation: Compared to someone who jogged at a steady pace for the same amount of time, an interval workout will enable your body to tap into more fat stores after your workout...while you are b.s.-ing with your friends before heading home, walking to your car, making dinner, etc.

Something to think about next time you decide to do the Elliptical for 30 minutes...

Muscle Group

Muscle Group is a cardiovascular and strength-training interval workout. It was the solution to a bunch of friends who were paying for gym memberships but never went, and who wanted a personal trainer but couldn't afford one. Because we train in a group, the cost stays low. The natural landscape makes for an invigorating, dynamic workout - we never do the same thing on 2 consecutive days. The group is motivated but non-competitive. Each individual can work within his/her own limits and not hold back other group members, but still be challenged. We do various calisthenics, stair-running, sprints, mountain climbers, dips, push-ups, lunges, planks, partner drills, group exercises and conclude with stretching. I'll provide variations to make exercises harder or modifications to make them easier. The result: a workout with high caloric output that will improve your cardiovascular capacity and muscular strength/endurance.

Where: Art Museum - meet at the bottom of the stairs in the front of the museum

When: Tuesday/Thursday 6:30-7:30pm

How: Email lindsey.schweiger@gmail.com to sign-up or call 215-350-7307

How much: $10/workout