Flat Abs Fitness Training

Interval fitness training is by far the best workout you can do for your body. It combines strength and cardio into one intense action packed workout. But one thing you may not think about is the ability to mix and match through interval fitness training.

Just think about it, interval fitness training is nothing more then a bunch of exercises thrown together in 30 second to 1-minute stretches. After a couple exercises are complete you simply let your body catch up and repeat the session.

For that reason you can actually mix and match a bunch of exercises together. Think about it, make a list of exercises that you like, now make a list of exercises that are challenging to you. This works best if you have at least 10 in each list.

Now simply pick two from each list a and two from list b and combine them into a great interval. You can even do this in random order by picking a random number and counting down that many each time.
Doing this keep it fresh and exciting everytime you workout. The possibilities are endless, they really are.
You can combine exercises like dips and chinups, with exercises like bodyweight squats and floor mountain climbers. Even add things like plank exercises and wind sprints.

Just from this list you can have a number of great interval fitness training routines up. For example;

Chinups x 15
Bodyweight Squats x 15
Plank x hold for 30 seconds
Sprint in place x 30 seconds
Rest and Repeat

The real key here is you can add anything that you would like to be working on. For instance if you want to add bench press and leg press to the mix you could do something like;

Bench Press x 10
Leg Press x 10
Floor Mountain Climbers x 30 seconds
Dips x 15
Rest and Repeat

I hope you can see my point here. Not only is interval fitness training the most effective form of cardio but you also add strength training into the mix and voila the best just got better.

If you are looking for a way of exercising that really mixes it up and keeps you interested while burning more calories than you ever would on any kind of treadmill try interval fitness training. In fact try the two-column method that I had described above. Get rid of your boring cardio routine once and for all.

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By Rob Rayburn, Personal Fitness Trainer

Interval training can mean several things to several individuals, but in the context of fitness training, a generic definition could be: a fitness training method that involves deliberately varying the intensity level of the training session at consistent intervals throughout the session. While interval training is not limited to the muscles of the lower body, for purposes of example, this article will focus on lower body interval training.

There are many reasons for one to incorporate interval training into his or her routine. This form of training is so efficient and effective that its popularity is growing across the nation. Ideally, lower-body interval training involves an aerobic, or fat burning activity such as running, swimming, cycling, with consistently scheduled and timed bouts of increased intensity mixed into the session. The objectives of an interval training session are:

·         Lower intensity, fat-burning aerobic workout at a specific training heart rate (normally 55-65 percent of one’s maximum heart rate)

·         Higher intensity, short bursts of anaerobic activity that help in building lean muscle mass, as well as increasing overall endurance

When I talk to people about fitness and exercise, a common response I hear is, “I don’t have time to exercise.” That is what makes interval training so appealing to those who don’t have a lot of time to invest in a fitness program. From a personal perspective, I have had great success with interval training.  Chances are, if you are currently working out at all, you can add the change of pace that interval training provides. For instance:

1.       If one regularly jogs for thirty minutes a day, and is healthy enough to do so, try mixing timed intervals of sprinting into the workout. Safety note: Obviously sprinting is much more intense than jogging. Initially keep the intervals relatively short (perhaps 15-30 seconds) and periodically check your heart rate.

2.       By mixing the short, timed sprints into the workout, one is receiving a good muscle-building workout for the legs, as well. Sprinting forces the muscles of the legs to contract powerfully and repeatedly in “rapid-fire” mode, encouraging a maximum number of fast-twitch muscle fiber involvement, eventually leading to larger, more powerful muscles in the legs.

It is worth repeating that interval training works in the same fashion with a wide variety of aerobic activities. The elements that make it interval training are the short bursts of timed activity at an accelerated heart rate. It is important to note that interval training is, in fact, an advanced training technique and should not be used by someone who is just beginning to get acquainted with exercise, or someone who hasn’t exercised for a prolonged period of time.

Yet another safety note: if one currently suffers from heart disease, any other cardio disorder, asthma,

Hypertension, hypoglycemia, or pulmonary disorder, consult your physician prior to performing interval training or any other form of vigorous training.

Interval training is one of the most time efficient methods known to personal trainers to get the absolute maximum from a training session. As usual, this form of training will not be for everyone. One has to be physically capable, and in reasonably decent health to perform this type of exercise. If there is any doubt, see a physician prior to engaging in the activity.

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Is it better to jog constantly or to sprint with intervals of walking/jogging in between?

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