You need to know how to use intervals correctly in order to get the most out of them. Simply jumping on the elliptical machine and using the built-in "intervals" program is about as effective for fat loss as using the built-in "fat burning zone workout".
Fortunately, strength coach Jason Ferrugia recently grilled me about fat loss, and interval training. Here's a sneak preview of my reply.
(To get all of the fat loss goods, check out the full interview by signing up for his newsletter here: www.j1strength.com)
JF: I know you are a big fan of interval training. What are your favorite methods of interval training?
CB:
Sprinting is the best method, without a doubt. So whether it's running intervals on the track, uphill sprints, or treadmill running, that's clearly the most effective method.
Moving your own bodyweight over a distance is the true definition of work, and that can be done at a high intensity.
Strongman methods are also top-notch. Pushing the truck, pulling the sled, flipping the tire, these are all great ways to do your interval training.
A little word of caution here though, as both sprinting and strongman training methods can be very intense, so you do need to warm-up more than adequately. Don't just jump into sprinting outside or you could strain a muscle.
And be conservative with the volume. If you haven't done truck pushing intervals in 6 months, or ever, don't do 5 or 6 of them because you'll be puking your guts out. That being said, both of these methods are great because you are doing a lot of work in a short amount of time.
My next two favorite methods are bodyweight training and cycling. Both can be done with less need for an extensive warm-up, but both will really help you slash the fat.
It's great 'real-world' conditioning for athletes, and everyday people.
The bodyweight workouts and circuits can be humbling, but build 'everyday' strength.
I'm also partial to stationary cycling. Because you are cycling against a resistance you can do a lot of work. Doing a lot of high-intensity work means burning a lot of energy during the training the session and after (what I call putting your body into Turbulence).
Just be careful with overuse injuries on the bike...as being in that hunched position can be rough on the low-back and can tighten up the psoas and rectus femoris muscles.
Rowing is okay for interval training. And simple walking at faster speeds or inclines is perfect for beginners.
Remember that interval training is relative. What is an interval for me might not be an interval for you, or for Lance Armstrong.
Elliptical training machines are useless for intervals. These things are one of the biggest wastes of space in commercial gyms today.
As far as timing goes, there is no one best interval length for fat loss. I use everything from 20 seconds to 3 minutes for the length of the work interval. For the shorter sprints, I use 60-90 seconds rest, and for the longer aerobic intervals (i.e. 2-3 minutes) you would rest an equal amount of time as the work interval lasted. These are excellent not only for fat burning but for improving sport-specific conditioning.
One thing that has never made sense to me is the Tabata protocol for intervals (and if you don't know what it is, don't worry about it). The rest intervals are too short to allow high quality work...and that's what Turbulence Training is all about - quality over quantity.
Check out www.j1strength.com for the rest of the interview...going out in his newsletter on Wednesday - May 24.
Lots of TT reader mail about yesterday's interval secrets...
First up, I want everyone to know that you don't need to do more slow cardio after you finish your intervals.
After all, that defeats the whole purpose of using Turbulence Training (the point being to use Time-efficient, Research-proven workouts that boost muscle growth and blowtorch body fat).
You want to get in and out of the gym in as little time as possible...not use TT as an excuse to add more exercise.
So do the TT strength training (weights or bodyweight, whichever is right for you), finish with intervals, stretch tight muscles only, and then go home.
And let's take a look at another one of the endless stories about how excessive cardio did absolutely nothing for someone's fat loss. Here's a reader letter from yesterday:
"I use to spin 7 hours a week, sometimes twice a day, and I could still not lose the fat. I cut calories drastically and did all that exercise - for nothing. Spinning does not work for fat loss." Sharon Sappington
*******
You and I both know there are better ways to lose fat and spend your workout time. Spinning classes are inefficient.
The simple fact: You can get more work done (and more results!) in less time if you do intervals on your own.
Regular spinning class = about 45 minutes
Advanced TT intervals workout = About 20 minutes
Time saved = 25 minutes - Which is more than enough time to get some Turbulence Training supersets in to build muscle and really crank up your metabolism. Now that's a better, more well rounded workout that will help you make bigger improvements to your body.
Turbulence Training workouts are the clear winner- accomplishing more (muscle building and fat loss) than any type of spinning class, aerobics class, or circuit training workout.
When you need to get fat loss results in less time, the TT intervals are more efficeint and effective.
I don't know if this is the right place to ask this, so please move it if I got it wrong.
You say you are not a fan of Tabata protocols, and I understand your point about not allowing full recovery between sprints (bouts). I have done tabata sprints and used tabata protocols for exercises (such as the Tabata This from Crossfit) and I think it's a great way to add variety or to save time. Also, as it was never designed to work as a fatloss tool, we should probably not look at it from the fatloss perspective. I would be very interested to hear more of your thoughts on this, if you find the time. Is there any other short interval protocol you would recommend?
Thanks for your input. I was hoping for an answer like this.
This is the only Tabata study I have read: http://www.ncbi.nlm.nih.gov/entrez/q...t_uids=8897392
Have you seen any more done on this?
Thanks again and have a great day,
Galya
Craig, I know generally you recommend a 30 second work interval followed by 90 seconds rest for beginners, then 60 second rest intervals. Would it be a good idea to change that up from time to time? I've been doing the 30-60" intervals on the bike for quite a while and I wondered if it was possible to adapt to that as with straightline cardio. Maybe 30-30" or 20-40", or perhaps something else?
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I like one minute intervals as well. All of my programs now use 30-120 second intervals, sometimes varying workouts each week (i.e. two different intervals) and always changing after 4 weeks.
Interval Secrets
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