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...
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2 comments:
So if I am doing a morning work-out (say lifting for 20-25 minutes) then I jog for approx 30 minutes, is that not good for me? Or should I be jogging 5 minutes fast - then 5 slow, etc.?
Really good question. I don't mean to imply that there is no value in steady-state cardiovascular exercise. I mentioned interval training as an efficient way of maximizing your body's fat-burning potential. "Normal" cardio workouts are still an effective way to burn energy - calories and fat. Plus, because interval training can be so intense, it is wise to stick with no more than 2 sessions per week and always give yourself at least 24 hours to recover.
With that said, I can return to your questions. Since I know that you do the routine you mentioned Mon/Tues/Thurs/Fri and do an interval workout on Tuesday (Muscle Group - holla!) on top of that, I would suggest changing one of your current 30-minute jogs to a running interval workout. This would make the most sense to do on Thursday or Friday as it will provide adequate recovery from Tuesday's heavy workload.
Try something like this:
5 min warm-up/easy jogging
3 min fast running
2 min slow jog
3 min fast running
2 min slow jog
1 min sprint
3 min slow jog
1 min sprint
3 min slow jog
1 min sprint
5 min cool-down/easy jogging or walking
Play with the timing of it. You want the work intervals to feel strenuous enough that you are out of breath and couldn't do much more, and the rest intervals to feel long/easy enough that you are confident you can complete the next work interval.
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