Interval Training

Why Do Intervals?

7 Reasons to Try Interval Training

Interval training is the ultimate fitness mashup, blending the speeds of both the tortoise and the hare. The benefits of this workout — pushing your pace, then slowing down to recover just so you can push your pace again — will certainly motivate you to play with your speed. If you haven't already added them to your cardio workouts, here are seven benefits of interval training.

Whittle your middle
While cardio exercise is necessary to lose fat all over your body, according to research published in the International Journal of Obesity interval training targets your waistline. Adding bursts of speed can help you lose stubborn abdominal fat, which is a boon for bikini season and your overall health. Having a waist size over 35 inches if you're a woman puts you at a higher risk for heart disease and some cancers. Curious how your middle measures up? Check your waist-to-hip ratio here.

Got a need for speed?
The most obvious benefit, but still worth noting, is interval training will make you faster. Picking up your pace when training with intervals helps to increase your speed whether you run, bike, or swim. If you're working towards a personal record for an upcoming race, don't skip your speed work. Here are interval workouts for biking, swimming, and running. Triathlon anyone?

Keep reading to learn five more reasons to kick it up a notch.

Up your after burn
Interval training increases the after-burn effect. This means that post-exercise, your body burns more calories, even at rest or sleep, after doing intervals than after doing a steady paced workout. Science suggests to maximize this effect, you should alternate between three minutes of speed with three-minute recovery, or slow bouts, for 30 to 60 minutes — after warming up of course.

Save time
No doubt about it, interval training is efficient. Pushing your cardiovascular system by adding intervals means you burn more calories in less time. By alternating between fast and slow, you can workout harder and longer, than if you were just pushing your max speed. Efficient intervals mean you can spend less time at the gym and more time in the sauna.

Go longer
Even though interval workouts might be shorter than your other workouts, this form of exercise will increase your endurance. Long runs and rides will be easier if interval training is part of your regular exercise routine. Another bonus is that climbing hills will feel easier too.

Decrease Your Resting Heart Rate
The fewer times your heart beats per minute, the less wear and tear there is on the mechanics of the organ. Interval training makes your heart more efficient so it pumps more blood with each beat, reducing the number of beats per minute.

Interval Training Works With All Forms of Cardio
Intervals may not be for everyone — it's best to have a strong cardio base before pushing yourself with intervals. And interval training doesn't have to mean sprinting. Use the rate of perceived exertion (RPE) to moderate your speed and effort. However, intervals can be done with every kind of cardio. You can play with your speed on the elliptical and the rowing machine. I like to think the walk/run programs are an introduction to intervals.

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Body Building Work Out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Friday

ARMS (Shoulders, Tri's, Bi's)

Shoulders

Tri Set
1. DB Shoulder Front Raise, DB Lateral Raises, and DB Bent over Raises 3-4 sets 10 reps

2. DB Shoulder Press 3-4 sets 8-10 reps

3. 3 way DB Shoulder Shrugs 3 sets of 10 reps each Total of 30 reps each set
      First: Shoulder Shrug palms facing the side of your legs
      Second: Shoulder Shrug palms facing the front of your legs
      Third: Shoulder Shrug bent over Palms Facing the front of your legs

Triceps

1. Bench Dips 3-4 sets To Failure 

2. Single arm cable Kickbacks 3-4 set of 8-10 reps

3. French Curl/ Skull Crushers 3-4 set of 8-10 reps

4. Cable Reverse Curl 3-4 sets 8-10 reps


Biceps
1. Standing DB Bicep Curl Superset with Hammer Curls 3-4 sets 10-12 each exercise Total 20-24 reps
2. Cable Straight Arm Bicep Curl 3-4 sets 8-10 reps
3. Incline Bicep Curls (45 degree incline) 3-4 sets  8-10 reps
4. Strip Set 1 set all 8 reps 4 different weight ( Start at a weight that you can do 8-10 reps on then go down to the next weight do 8 reps so on and so on until you 4 different wights.)

ABs

1. V-Ups 3 sets to Failure
2. Scissor Kicks (even tempo hold at bottom for 2 secs) 3 sets to failure
3. V-twists 3 sets to Failure
4. AB Machine pick a weight that you can do 10-12 reps