There are a lot of misunderstandings about the best way to reshape
your body. This is because there are a lot of trainers out there who
espouse different fitness philosophies. In general, the various regimens
touted all have some merit. In this article, we’ll take a very simple
look at various training strategies, bust a myth or two, and explain why
interval training is the most efficient way to change your fitness
level.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they’re all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren’t the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a
low intensity level over the course of the workout. We do offer some
workouts that do this, but they are generally either for recovery or for
the second daily workout of a doubles program. This type of workout
helps your aerobic efficiency but is a very slow way to change your
body.
The myth of the fat-burning zone
It’s impossible to approach this topic without debunking the term “fat-burning zone.” You might hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients’ programs.
Here’s a quick explanation of the fat-burning zone. At an aerobic
pace (see above), your body utilizes stored body fat as fuel to save its
preferred fuel (stored blood glycogen) for more pressing matters. It
sounds great because you’re burning body fat. And while this is true,
you’re burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of
muscle glycogen (often referred to as “blood sugar”) for energy. While
your body’s burning glycogen during this more intense period, and not
fat, it’s breaking down more body tissue. Breakdown is a bad word for a
good thing, because your body produces more hormones and increases its
metabolism to repair this breakdown. As the tissue repairs itself, it
builds more muscle so that next time you do a stressful workout it won’t
be so taxing. This process of adapting to intense exercise is where
your body makes rapid change.
Continually building on this process is called progressive overload.
By continually adapting to stress and then adding more (either with
weight or speed or programs like INSANITY),
you increase your body’s fitness so that it’s actually burning body fat
for fuel as you rest. Interval workouts should be a key component in
every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, “Intervals.” But since “intervals” is an umbrella term for training that targets many different energy systems, it requires further explanation. It’s also pretty accurate. Recreational athletes tend towards training within comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can vary dramatically. For example, HIIT
(high-intensity interval training) workouts are short, sometimes only
lasting seconds, and often completely anaerobic (thought the workout can
be aerobic as the recovery time becomes part of the total load).
Distance runners and cyclists often use much longer intervals, spanning 1
to many minutes, which are obviously somewhat aerobic. The reason for
the varying intensity of intervals is to train different systems in the
body. These are defined by terms you may have heard of, like AT
(anaerobic threshold) and VO2/max, and some you may not have, like
phosphagen and glycolytic . For our purposes, you don’t need to know
these terms. Here’s the 101 version.
- LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it’s a term you’re likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it’s not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won’t complain about doing 30 minutes of easy exercise, though it can have some application for very deconditioned clients and endurance athletes.
- Sports-specific intervals. These target the systems mentioned above. Intervals training exists for all athletic endeavors. Since it’s targeted for sports performance, we won’t discuss it. You’ll learn plenty about it if you join a local group to train for an event though.
- Weight training intervals. All weight training could be considered interval training, since you can’t do it forever. Old school weight training, however, often allowed rest for so long between sets that there was little cumulative effect. If you’ve spent much tie at gyms, you’ve probably seen this in play; a set of bench press, a lot of yapping’. Repeat. All Beachbody weight training is done interval-style, which is referred to as circuit training in general. In circuit training, you move between exercises without much rest so that there is a cumulative cardiovascular effect. What defines these circuits is time, although you’ll usually use a number of repetitions as a time estimate. Short efforts using heavy weight target power (or absolute strength). Medium timed effort of 12 seconds to a minute target muscular hypertrophy, or growth. Above one minute muscular endurance becomes to aim, and muscle growth starts to become limited.
- Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word “easy.” It’s really defined by training below your anaerobic threshold, which is the point where you feel “pumped”. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals, and circuit training.High-intensity cardio intervals are performed in something we called training zones, targeted the terms mentioned above (glycolytic, etc). Cardio intervals target these zones for various periods of time. To design your own interval workouts, you must do this yourself, so it helps to understand what each is and why you’d want to train it. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along without worrying if you’re training the correct system in your body.
MAX Intervals ‘n’ stuff
Beachbody workouts use a number of different styles of intervals. As an example of why, let’s look at Insanity’s MAX intervals. In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity’s MAX Interval Training unique is that it combines long, hard intervals with short breaks. The MAX Interval system is based on HIIT, though it’s not HIIT as it was thought of traditionally. HIIT includes very short maximal intervals, followed by short breaks, which you’ll see in many of our programs, like Turbo Fire, Les Mills Combat, and others. It’s very intense and also effective. Its downside is that it’s so intense that your body can’t do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training that
rely on various intensities of intervals (mainly moderate) can be done
for very long periods of time before you need to change workouts. Your
fitness improvements won’t be as drastic, but they’ll be steady. With
MAX Intervals, we lowered the intensity of HIIT just enough to keep the
high-intensity format but to also increase the time during which you can
make rapid improvements before needing a break. The result is a
high-intensity interval training system that keeps yielding results for a
long time before you need a transition.
As these styles can work well, and are especially effective in
combination. Shorter programs, like Insanity, might only use one style
for as long as its effective before you need to take a break. Longer
programs can combine them. For example, Turbo Fire’s 20-week program has
3 week blocks of HIIT training alternated with blocks of more
traditional intervals styles.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren’t very fit, you’ll want to start with a basic interval program, which will feel plenty hard. Workouts like Slim in 6 Start It Up! or Power 90 Sweat Cardio 1-2 are perfect introductory interval sessions. If you’re in doubt, start slow. It’s easier to increase your workout’s intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you’ve got
a solid fitness base. This style of workout is so intense that you
won’t even be able to finish each workout, negating the whole interval
aspect. And even if you do finish, training this hard out of the gate
increases the risk of injury.
Intervals are the most effective way to see quick results from a
workout program. If you’re not doing them, add them right away. If
you’re already doing intervals, perhaps it’s time to step up to the next
level.
by: Steve Edwards
Source : beachbody
