The Power of Intervals

Marathon runners do more continuous training, sprinters do intervals.
Which is the body you're looking for?

Interval training is where you do an activity at a higher intensity interspersed with periods of rest and/or low intensity activity.  Intervals have long been used in sports, but they should not be just reserved for athletes as some may think.  Some people, even some sport coaches, may think that intervals can't improve aerobic fitness or produce as much fat loss as longer continuous aerobic training.  I thought I'd just share a few studies with you that I came across in readings from strength coaches Mike Boyle and Robert dos Remedios.  At the end of the post I also give you some ways to implement intervals into your workouts starting today!

First, a study at East Tennessee State in 2001 compared two groups of obese women during an 8 week study.  One group did steady-state aerobic work and the other did high-intensity interval work.  They would workout until they burned 300 calories and then stop.  Each group exercised the same amount of days and weeks, but only the interval group loss fat.  Also, the interval group's metabolic rate was raised for 24 hours after working out, whereas the aerobic group had no change.

Second, a study at McMaster University in Canada also compared a steady-state group to an interval group.  The steady-state group performed 90 to 120 minutes of continuous cycling, and the interval group did four to six 30 second all out sprints with 4 minutes rest in between, which meant they only actually "exercised for 2 to 3 minutes per session out of a total time of around 20 minutes.  The study found no differences when they performed their final fitness tests, but amazing part was that the steady-state group committed 10.5 hours to training and the interval group only committed 2.5 hours to training (and less than 30 minutes of that was actually exercising).  So the same results came with far less time with interval training.

Lastly, a study at Tremblay in 1994 compared a group that did 20 weeks of steady-state training, and to another that did interval training for 15 weeks.  The steady-state group did burn more than 2 times the amount of calories (28,661 to 13,614), but the interval group burned more than 900% more subcutaneous fat (the fat right underneath your skin)!

There has also been more than a few studies that have shown interval training to actually improve aerobic capacity more than steady-state exercise.    The reason for this, and for the better fat loss results, may lie in a theory called Excess of Post-Exercise Oxygen Consumption (EPOC).  This basically means that your body continues to work and burn calories for up to 48 hours after a hard interval workout.  I am actually currently working on writing up a report on a large study I conducted last year that compared 2 types of interval training to continuous training that had some pretty significant results, but I'll save those for another post when my report is complete.  

Try putting interval training into your workout tomorrow.  This doesn't mean you have to do very intense training at first, start out slower and build up to more intense intervals.  Whether you are a weekend warrior, someone who needs to lose weight, or an athlete whose workouts don't currently include interval training, you can benefit from adding interval training.  Below are some examples of some different ways to perform intervals.  If you have any questions, feel free to contact me.  Start out with few reps and longer rest periods and work your way up.  Better results in less time, why not try them?

Although the following refer to running, you can use this for any mode of interval training (bike, rollerblading, swimming, jump roping, etc.).  There is far more options available for intervals than this includes, but this should give you a good idea of some that you can add to your training immediately.

The below descriptions cover more the use of conventional modes of "cardio" exercise, but intervals can also be done with bodyweight and lifting exercises, which will be covered in a future post.

Before all workouts do a short body weight circuit and/or run easy for around 5 minutes for a warm up.  You could also perform some light stretching.  Do static stretching after the completion of your workout.

1.Sprint Workout- Sprint as fast as possible until you feel like you are slowing down.  This usually will be around 5-8 seconds.  Let yourself slow down naturally and then walk until breathing is normal (can take up to or more than 1 minute).  Do 1-3 sets or 6-10 reps (max of 24 total reps).  Take as long as you need between sets.

2.One Word Pace Workout- Run for 20-30 seconds at a pace fast enough to where you can only manage to speak one word at a time, which is close to sprinting speed.  Then walk for 1-3 minutes.  Perform 1-3 sets of 3-6 reps (max of 15 total reps).  Take as long as you need between sets.

3.Couple Word Pace Workout-  Run for 1-2 minutes at a pace fast enough to where you can manage to get out a couple words at a time.  Then walk for 2-3 minutes.  Perform 1-3 sets of 2-5 reps (max of 10 total reps).  Take as long as you need between sets.

4.Sentence Pace Workout-  Run for 3-5 minutes at a pace where you are able to get only a sentence out at a time.  Then walk 3-5 minutes.  Repeat for a total of 4-8 times.

5.Fartlek Workout-  This run gives you a lot of variety and can be made as easy or as hard as you feel like you want it to be.  Always maintain at least a jog, and then at random times, perform one of the type of runs above.  Mix it up for the most variety.  Perform the run anywhere from 10 to 30 minutes depending on the time you have and how difficult you make it.

6.Conversation Pace Workout-  Although this doesn't qualify as interval training, it's still ok to add in a continuous long slow distance run now and then if you like that type of work.  Run at a pace where you could hold a conversation with someone for 20 to 40 minutes. 

As far as what workout you should do what day, just don’t do consecutive numbers back to back, i.e. don’t do workout 2 today and 3 or 1 tomorrow. These can be done on the same days as resistance training or on days in between.  If you do them on the same day as lifting, I would choose a more high intensity type workout and keep the sets and reps lower so that you complete the workout in a reasonable amount of time. 

DB versions of the Top Weight Training Exercises: Part 1

I recently read two very good articles by two great minds in the field that discussed the best weight training exercises to build muscle.  Click on the links below the full articles.

Back to Basics: Time Tested Muscle Building Exercises by Zach Even-Esh

and

Top 10 Weight Training Exercises for Building Muscle by Jason Ferruggia

These articles are just straight forward about listing a small group of exercises that should be a staple in everyone's workouts.  Although the titles suggest that these exercises are for muscle building, they are also important for strength, speed, and athleticism as well, and should be done by both males and females who looking to improve their fitness level, body composition, and/or athletic performance.  Below are the exercises that each of the author's list (* exercises appear on both lists)...

Even-Esh's Top 8
1. Squats*                                       
2. Deadlifts*
3. The Bench Press*
4. The Military Press*
5. Pull Ups
6. Ring Push Ups
7. Sprints
8. Farmer Walks*



Ferruggia's Top 10
1. Snatch
2. High Pull
3. Overhead Press*
4. Squat*
5. Deadlift*
6. 1 Arm DB Row
7. Flat or 15-30 Degree Incline Press*
8. Farmers Walk*
9. Kettlebell Swing
10. Sled Dragging/Pushing



My purpose for this series of articles is not to elaborate on the exercises listed above, these authors already did a great job explaining why these exercises made their lists.  My goal is to present how to do many of these exercises when you only have DB's available.

Right now, between teaching and training, I spend much of my time away from home.  Because of this, I want to spend as much time at home as I can, but also want to make sure I get good quality workouts in during the week, so I decided to workout at home.  Although I have more equipment at home then the average fitness oriented person, I do not have any barbells (BB) or plates, which are needed for many of the exercises above.  I think many people realize that DB exercises can have many benefits to a program, but often can be criticized because it is difficult to make some DB exercises difficult enough to get the same amount of work accomplished as their BB counterparts.  Below are DB exercises I use in my programs that allow me to work strength similar to some of those on the lists above.

Squats
Squats appear on both of the authors' lists above, so as many know, they are pretty important. For beginners, you could progress through DB Goblet Squat, DB Front Squat, DB Suitcase Squat (DB's hanging at your sides), and DB Goblet Split Squat.  These will lead you to the first of two DB squat variations in which you can build some serious leg strength and muscle.

Rear Foot Elevated Split Squats
Also known as Bulgarian Split Squats, Rear Foot Elevated (RFE) Squats can even an advanced lifter gain strength.  Here are the variations in the progression I use...

RFE Goblet Squat

The RFE Goblet Squat helps teach correct technique while giving the lifter an easy way to hold the DB.

RFE DB Front Squat

The RFE DB Front Squat still helps the lifter maintain proper technique, but allows for more weight to be handled.

RFE Suitcase Squat or RFE DB Squat

By the time the lifter reaches this progression, their technique should be pretty solid, so the RFE Suitcase Squat can be used to allow the lifter to use even more weight.  Some beginners using this variation will have a tendency to lean to far forward.

Although it's not along the lines of this article, the next progressions would be the RFE BB Front Squat and the RFE BB Back Squat, both of which can build some very serious leg strength.


Pistol and Single Leg Squat Variations
The type of squat that can build size and muscle without a barbell are the Pistol and Single Leg Squat Variations.  These exercises can be intimidating for many because they can be very difficult or impossible for many people to do with just body weight.  The videos below show ways to progress up to using DBs to build greater leg strength.

BW Single Leg Squat Variation

I like to athletes/clients with Single Leg Squats instead of Pistol Squats because the Single Leg Squat allows a person to keep a more upright position in the torso, as well as making it easier to avoid a rounded back.  The video above shows how to progress the exercise without using weight, moving just from a toe touch to a full parallel Single Leg Squat.  If you can't touch your toe down to the ground for the first progression, place an object below your foot to touch.

Single Leg Goblet Squat

Once a person has achieved success on the body weight variation, they can then move on to the goblet style shown above (or could use a DB Front method, not shown).

Pistol Squat Box

Pistol squats have become a very popular leg exercise, and for good reason.  They develop balance and good unilateral strength.If you can not perform any true pistol squats or can not do enough reps to complete a full workout, the above video shows how to progress to a true pistol squat by performing Pistol Box Squats.  If you fall to the box, the box is too low!

Full Pistol Squat

After you can complete Pistol Box Squats and do them well, you can progress to a true pistol squat.  The above video shows 3 variations of the Pistol Squat: going to parallel depth, going to full depth, and using a DB goblet style for resistance.  You could also hold 2 DBs in the front position.

Being able to back squat a large amount of weight is a good display of leg strength, but I'm more impressed with athletes that can pistol squat well with weight.  I have seen many guys that have 500+ lb squats that can not do a full pistols squat, and I think you need to be able to do well squatting both bilaterally and unilaterally to say you have good leg strength.


Deadlifts
If you don't think squats are the king of all strength exercises, then you likely believe the king is the deadlift. Deadlifts are even more difficult than squats to without a barbell and plates because of the amount of weight that can be done and the lack of the changes in tempo you can do with the deadlift compared to the squat.  For DB variations of the deadlift, beginners can start out with DB Sumo Deadlift, DB RDL's, Single Arm/Single Leg RDL's, and Single Leg/Double Arm RDL's.

Single Leg Dead Lift Variations

Single Leg Dead Lifts, or aka by some as a Knee Touch Squat, are similar to the Pistol Squat as they can be difficult for many people to do, even without any weight.  The above video goes through the progression of being able to do a SL Dead Lift with DB's, starting with using just your bodyweight and touching a higher object.

One difference between a SL Dead Lift and a SL Squat is that in the squat your torso stays upright, but in the dead lift, you lean over so that your upper body is against your thigh.  If you can not control yourself all the way down to the ground, use an object under your back knee.  If you can not hit the object, or ground, under control, you need to use a higher object.  If you don’t have an object to touch and you can’t control yourself to the ground, set your back foot down for assistance as needed.  Try not to push off your back leg as you raise your body back up, unless you absolute need to. 

SL Dead Lifts can also be done without touching your back leg, just lower yourself as far as you can.  Some find this type easier, some find it more difficult, but it can be beneficial to switch up the variation that you do.  I have recently started do in them on a bench so I can touch my knee to the back of the bench but my foot will not contact any surface.


Rear Foot Elevated (RFE) DB Deadlift

The variation that I like most because you can really pull some heavy weight, is the RFE DB Deadlift.  This is similar to the RFE Suitcase Squat, but it has two major differences.  First, you will start each rep with the weight resting on the ground.  Second, to get the weight to the ground, you will have to lean over with your chest almost resting on your thigh.  By being in this position, the exercise becomes a lower body pulling movement that will work your glutes and hamstrings.  Your hip joint will almost be as low as your knee joint.  Make sure you back is tight and flat or slightly arched, do not allow your back to be rounded.  At the bottom, tighten your glutes and abs and then pull up.  Control the weight on the way down.  Always make sure you have the proper starting position before lifting the DB’s.  For a variation, hold the DB's in a pronated manner rather than neutral, which will make the lift slightly more difficult.  

I hope you are able to take some of these variations and add them into your training.  Even if you are not limited to only DBs, the variations of Squats and Deadlifts above are a great way to get some unilateral training into your workouts, and you can even progress the RFE versions above into BB lifts like the RFE Front Squat, RFE Back Squat, and RFE BB Deadlift.

Look for Part 2 of this series soon!