WEEK NINETY-ONE :: What Is The Best Interval Training Program?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Interval Training Program?

For the week of: 7/02-7/08
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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What is the best interval training program? Be specific.

Are shorter or longer training intervals better? Why?

What are some good cardiovascular activities that work well with interval training?

What are the benefits of interval training?

Bonus Question: Do you use interval training and if you have what type of results did you see?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[MattyH7688]

What is the best interval training program? Be specific.

Interval Training can be extremely effective. A high intensity interval training is often best for burning fat, increasing strength, increasing speed and increaing cardiovascular endurance.
Ideally the cardio session will be split up into three parts:
1. Warm up
2. The actual workout
3. Cool down

Warm up 5 minutes:

Complete 3-10x:
Sprint 30 Seconds
Rest/light jog 30 Seconds

Cool down 5 minutes

The number of sprint intervals solely depends on you and your fitness levels. I would suggest starting small and only doing 3-4 intervals then work your way up. Make sure you give it everything you have on the sprints to benefit from the heart rate jump from the sprinting.

Are shorter or longer training intervals better? Why?
Unless you are training to be an endurance athlete, shorter intervals would be best. I reccomend staying between 15-30 minutes. With interval training your body will be in an Anerobic mode(same mode as lifting). Though you may not burn as many calories going longer but less intense, your metobalism will be raised much higher throughout the day allowing more calories overall to be burned and allowing better fat oxidation.

What are some good cardiovascular activities that work well with interval training?
Your options are limitless here. Some of my favorites are running outside, ellipticals, treadmills and jumping rope.

What are the benefits of interval training?
The benefits are endless with interval training. Fat loss is awesome with intervals. Increasing speed and agility is also key with intervals. Cardiovascular health is also improved quite a bit with interval training.

Bonus Question: Do you use interval training and if you have what type of results did you see?
I use interval training several times a week on the treadmill and elliptical. The results have been awesome. Since switching to intervals, the fat comes off much easier and I have found that my body has been in much better shape. My resting pulse has also gone down 15 beats.

[Sain]

What is the best interval training program? Be specific.
You can complete the workouts on the treadmill, bike, or track (depending on what is available and convenient). Each workout will last between 15-30 minutes ? depending on the number of times you repeat the intervals. Alternate between the workouts through out the weeks.

Low Workout:

Warm Up
5 min - Light Pace

Intervals (repeat 2-4 times)
4 min - Medium Pace
30 seconds - High Pace
2 min - Light Pace

Workout High:

Warm Up
5 min - Light Pace

Intervals (repeat 2-4 times)
1 min - Medium Pace
2 min - High Pace
2 min - Medium Pace
2 min - Light Pace

Are shorter or longer training intervals better? Why?
Depends on your goals. If your attempting to burn calories then short, high intensity intervals are better. If your goal is to increase your your cardiovascular endurance then longer intervals are better.

What are some good cardiovascular activities that work well with interval training?
Stationary Biking, Running, Rowing, Swimming,

What are the benefits of interval training?
Interval Training improves your recovery, cardio strength, and leg strength. It helps build up you endurance and increases your power.


http://sportsmedicine.about.com/cs/conditioning/a/aa030802a.htm
http://en.wikipedia.org/wiki/Interval_training

[Veeshmack]

as if i missed this one
been so busy this week with my cousin's wedding
all watch out, next week its mine :D

[eagles56]

check your calendar buddy. MattyH and Sain were on time.

[MattyH7688]

isn the 7th the deadline?

no lol.. learn how to read.. it was the 8th.. deadline for the wotw is always sunday and tuesday for totw

[Veeshmack]

yea, not big of a deal that i missed, had an awesome time partying all week and probably couldnt write a full sentence properly, otherwise i would have done so good on this topic
oh well, good luck to the entries