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Why Interval Training Really is That Good:
One of the biggest crazes to hit the exercise industry in the recent push towards interval and high intensity training, or HIT training. From Crossfit, to group exercise classes, more and more clubs are starting to offer interval training and HIT training classes. But can everyone benefit from this type of training? The answer is yes, and here's why.
There continues to be a growing number of research studies supporting HIT training and it's effectiveness over traditional endurance training. One such study, published in 2012 in the Journal of Physiology, proves this point (Gibala et al). This study used two groups of participants. One group performed four to six all out 30 second bike sprints, with a rest of about 4 minutes in between each sprint. They did this 3 times per week for a total training time of about 1.5 hours including the rest intervals. What they found is that this group of individuals made bigger improvements in cardiovascular conditioning over a traditional endurance training group that trained 40-60 minutes 5 times per week. This study does point out, however, that 30 second sprints may not be for everyone. They then studied a group of individuals who would perform ten 60 second sprints at 90% of maximal heart rate, followed by 60 seconds of rest. This training protocol, which is only 20 minutes in total session length, still had similar improvements in cardiovascular conditioning, compared to the traditional endurance group.
So what does an interval training program look like? As the study pointed out, it can be as simple as performing high intensity bouts of cardio training. Or it can involve weight training by perfuming many different exercises in a circuit fashion and taking little to no rest in-between. Interval training has many different forms, and can take many different shapes. The main principle is to work really hard for a short period, then work really hard again and again and again with a little rest mixed in. Anyone can incorporate this training type into their routine. It’s quick, easy (sort of) and can super charge your results!
As always, be sure to talk to your doctor before starting any new diet or exercise routine. You can decide together whether you are healthy enough for this high intensity training, or if something else is a better option.
Patrick Scott, M.S., C.S.C.S.
Sports and Fitness Director
Patrick Scott, M.S., C.S.C.S.
Sports & Fitness Director
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Are you ready to make a change in your fitness routine? Ready to step away from the machines and see what your body can really do over the course of 8 weeks?
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Fall running tips to stay in your best shape this season:
With the start of fall comes some of the best running weather of the year. Although days are getting shorter and temperatures are getting cooler, there are still plenty of great running days left in the year. Get out and make the most of them this year!
With cooler temperatures comes some unique challenges for runners. Follow these simple tips and tricks to get the most out of your fall running season.
1: Dress in Layers
Fall brings with it huge swings in temperatures during the day, which can make planning an exercise outfit difficult. It is not uncommon for temperatures to swing 15 – 20 degrees in a day, and 5 – 10 degrees in an hour or two.
Be sure to dress in layers to help keep your body from overheating. This way you can stay warm at the beginning while still warming up, strip a layer off for most of your run, then throw it back on when you are done to prevent yourself from getting too cold.
Also try to run in moisture wicking and quick dry apparel whenever possible. Cotton is the worst thing to exercise in, as it holds onto moisture like a sponge. Cold weather and wet clothes do not mix well!
2: Plan for shorter days:
Especially with daylight savings time, the sun starts to set earlier and earlier during the fall season. Plan accordingly and invest in a quality reflective vest, head lamp, and safety lights. The brighter you can make yourself the better, even if you have ample sidewalk space to run on, it never hurts to be safe. Another option is to plan a daytime run when you can. The temperatures will be the warmest mid-day, and with the sun shining you will really be able to appreciate The beauty that fall has to offer!
3: Protect your skin!
Just because the temperatures are cooler doesn’t mean the sun shines any less. Sunscreen, long sleeves, hats, and sunglasses are still a must in the fall weather.
If possible, look for clothes with the SPF tag on them. These clothes are specially designed to block the sun’s harmful UVA and UVB rays. Also look for sunscreen specially designed to be sweat and water resistant. This helps ensure the protection lasts the entire outing.
4. Try shorter workouts with added intensity:
Between the start of the school year (if you have kids or are in school), upcoming holidays, shorter daytime hours, people often have less and less time to exercise in the fall. This is no excuse to miss workouts! Try adding some intensity to your workout over a shorter period. Things like interval training, pace runs, fartlek training; these are all ways to still achieve a quality workout in a short amount of time. Don’t let the shorter hours get in your way of achieving your goals!
With these simple tips, fall can be your best running season yet. Get out there and set personal records, go farther distances, and have a great fall season!
Patrick Scott, MS, CSCS
Sports and Fitness Director
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JCC Shape-Up Workouts:
Choose the workout, get the results you want
Want to kick your workouts into high gear? Or how about focus on a certain body area like your belly or legs? Then look to a JCC Shape-Up fitness program to help you get the results you want, where you want them. Choose from 14, 21 and 30 day workout programs designed to target specific body areas MORE >
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Plant a tree in Israel—no travel required!
Want to help make our world a little greener? Make a donation to the JCC to have a tree planted in Israel or at one of more than 35 other reforestation sites around the world. Your tree donation may also be designated in honor or memory of someone special. MORE >
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