Welcome VideoSearch |
Scientific Interval Training with a Heart Rate Monitor
Previous
|
It has been hugely documented that Interval Training produces more effective and quicker results than steady state Cardio. In fact studies show that short bouts of intense exercise followed by rest periods are more effective for fat loss and improving Aerobic and Anaerobic Capacity than 60 minutes of steady state Cardio.
I love interval training and adding a Heart Rate Monitor to the mix will make your workouts more efficient by coordinating your rest periods with your hearts natural recovery rate. Here's a simple 3 step method to get you started: 1. All Interval Trainees need to complete 4-6 weeks of steady state cardio before moving onto interval training. It's important to build up a solid base before pushing yourself too hard. Using bodyweight circuits will get the job done and increase functional strength at the same time. 2. Determine Maximum Heart rate. Your Max Heart Rate never changes and provides you with a very important figure. Discovering this number is always a tricky one especially when you are new to intense workouts. The old formula of (220 - your age) can be so inaccurate that I don't use this method. My favourite method is to take a series of readings following an exercise where you feel you are working at an intensity where you need to stop. I then add another 10-15% to this figure to give me a baseline that I may later amend slightly. 3. Work out a Resting Baesline. Next you need to determine a percentage of your Max heart rate that you will use as your Resting Baseline. I would recommend between 60-75%. So my max heart rate is 197 and 75% of this is 148. OK, now you have your numbers you are ready for the Interval Workout. Here's a good start: 20 Kettlebell Swings Rest until heart rate reaches baseline (in my case 148) 20 Kettlebell Swings Rest until heart rate reaches baseline (in my case 148) Repeat for 10 sets I use a Suunto T3 Heart Rate monitor and time the session too. I then record how long the workout took, my average heart rate and also my max heart rate. Stick to the same workout and see how your numbers improve. You can then factor in logical workout progressions by increasing your resting baseline, increasing the weight, increasing the reps. The great thing about training with a heart rate monitor is you cannot cheat. Your rests are never too long or too short. The more tired you become the longer the heart demands and so rest periods increase. Using a heart rate monitor allows you to listen to your body and judge your recovery perfectly. Using this technique ultimately means quicker and more effective results in less time. Now get yourself a Heart Rate Monitor and go for it!!! |