The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc.  However, the proper way to perform them is not.  When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc.  While technically this is “interval training,” there is a more effective way to go about it.

I like to keep the work intervals short, usually in the neighborhood of 30 seconds.  This will allow you to train at super high intensities.  Due to the inverse relationship between intensity and duration (the longer the interval is, the less intense it can be due to the body’s inability to sustain high intensity exercise), extending intervals to 2-3 minutes or more is just too long.

There are different ways to perform intervals, from tabatas (20 seconds work, followed by 10 seconds rest), to 1:1 or 1:3 work/rest ratios (high intensity exercise for 30 seconds followed by 30 second low intensity exercise, etc).  They can be performed using resistance training exercises or through performing sprints on a track or cardiovascular equipment (ie. treadmill, bike, elliptical).

However you choose to incorporate intervals into your workouts, keep the high intensity portion short (to ensure the intensity really is high) and total duration to 30 minutes or less. This will allow you to experience the true benefits interval training has to offer.

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Here is a simple tri-set for the lower body that can be done at home.  It’s sure to get your thighs burning and help melt away the unwanted fat!

1. Reverse Lunge: Perform for 60 seconds and without resting move to exercise #2.

2. Lateral Lunge: Perform for 60 seconds and without resting move to exercise #3.

3. Squat: Perform for 60 seconds.

After completing the Squat, rest for 60 seconds and repeat the sequence two more times.  Your legs will be begging for mercy!

home exercises, lateral lunge, lower body exercise, reverse lunge, squat Hide

What I am about to share is pretty basic knowledge for those in the fitness industry. However, I realize not everyone who exercises (strength training specifically) puts in a decent amount of time educating themselves on how to go about it (hence the reason I have a job!).  So, for those who are not up to speed on the training effect of a specific repetition bracket, let’s get you caught up.

First, what is a repetition?  A repetition is the act of performing a given exercise.  Take push-ups for example.  When you lower yourself to the ground and push yourself back up, that is a repetition.  Repetitions influence the adaptations you get from an exercise session.  Generally speaking, the training effect for a given repetition bracket is as follows:

• Rep Bracket: 1 – 5
• Training Effect: Increase in muscular strength

• Rep Bracket: 8-12
• Training Effect: Increase in muscular size

• Rep Bracket: 15+
• Training Effect: Increase in muscular endurance

While this is a very basic understanding of repetition brackets, it is a good place to start….especially if this idea is new to you.  Armed with this information you should be in a better position to train for your goals and achieve better results in the gym.

repetitions, Strength Training Hide