Interval training, you know you want to!!

Interval training is a commonly used term around gyms but what does it actually mean. To give its exact definition interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic (Without the use of oxygen) exercise, while the recovery periods may involve either complete rest or activity of lower intensity. You can see the similarities with this definition and the structure of our training on Team Dynamix. Both the resistance and cardio sections have periods of high intensity to periods of complete rest. Of course there are a number of ways to set up interval training within the gym itself, below I will put some very basic interval training programmes that you can put together to make a longer more intense workout. Remember the reason behind interval training for weight loss is to burn off our stored muscle glycogen as quickly as possible so we can start burning body fat. Low intensity training will only take longer to achieve the same and slow down the rate at which you will see your results. Session 1 TRX legs. 20 minutes This session involves the high intensity periods followed by full periods of rest. As the legs start to fatigue the rest starts to feel shorter. TRX Squats 30 secs Rest 30 secs TRX Single leg squats Rest 30 secs TRX Single leg squats Rest 30 secs TRX Double leg jump squat Rest 30 secs TRX Single leg jump squat Rest 30 secs TRX Single leg jump squat Repeat 4 times Session 2 Stepper 15 minutes (level dependant on fitness levels) The stepper is an under used machine in my opinion. Its challenging so it gives you more control of peaking your heart rate and achieving those high intensity periods. This session is referred to as a stepped interval as it goes through 3 stages of progression and at no point do you recover fully. 30 seconds level 5 30 seconds level 10 30 seconds level 15 repeat 10 times Session 3 TRX and Kettle Bells 22 minutes 30 seconds TRX Jump squats 45 secs Kettle bell clean and press 45 secs Rest 45 secs TRX lateral jump squats 45 secs Kettle bell clean and press 45 secs Rest 45 secs TRX Split jumps 45 secs Kettle bell push press 45 secs Rest 45 secs TRX Crossover jumps 45 secs Kettle bell push press 45 secs Rest 45 secs Repeat once more The session has the full recovery period but it combines both lower body and upper body exercise which will make your heart work harder due to it having to pump blood from one end of the body to the other. Try these sessions out soon on your rest days and let me know how you get on. Anthony