What is interval training and is it right for me

Interval training is any type of exercise that alternates bursts of high end intensity with intervals of average intensity for the entirety of a workout session.  Intervals can also include alternating types of exercise and even types of cardio for more efficiency and less boredom.  This type of exercise can be applied to almost anyone looking to up their efficiency during a workout session.  Intervals can alternate between and cardio and strength training or can alternate sprinting and walking.  There are many ways to incorporate interval training in between these two ideas.  If you think about it, a weekly exercise program is an extended interval program; cardio on Monday, weights on Tuesday, etc…  Newer studies are starting to surface that show that interval sprint training can not only improve long distance running performance, but can reduce actual overall training time.  So you get more with less!

Let’s look at this from the regular exerciser’s perspective.  How can this help?  If you plan on spending 60 minutes at the gym strength training, how much of that time is spent in between sets, waiting to recover for the next set?  If you plan on hitting the treadmill, how long can you run at a high speed without tiring and having to stop?  With interval training, you can combine the two workouts.  So in the same hour you would take to lift weights, you can add 20-30 minutes of cardio as an active recovery.  Lift lighter weights with much less breaks in between sets (30 seconds max) for about 10 minutes.  Then jump on the treadmill and run for 10 minutes.  Repeat this two more times and you have completed 30 minutes of cardio without getting exhausted by going all out for 30 straight minutes and you have also completed 30 minutes of almost non-stop strength training.  This will either give you additional rest days in your workout week, or more time to work towards your goals. 

The following is just a sample cardio/strength interval to follow.  Please make sure you are integrating this into your program so that it fits your goals.  If you would like help designing your own personalized interval training program, contact us via e-mail or phone, and I will be happy to help.

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November 1, 2009 | Filed Under Health Tips | Leave a Comment 

Almond Crusted Chicken Fingers

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.
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INGREDIENTS
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Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)

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November 1, 2009 | Filed Under Healthy Recipes | Leave a Comment 

  • Tip of the Month

    June 2010

    Abdominal Workouts: Frequency, Intensity, and Duration

    Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
    First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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  • Recipe of the Month

    June 2010

    Ham and Cheese Breakfast Casserole

    This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

    4 large eggs
    4 large egg whites
    1 cup nonfat milk
    2 tablespoon Dijon mustard
    1 teaspoon minced fresh rosemary
    1/4 teaspoon freshly ground pepper
    5 cups chopped spinach, wilted (see Tip)
    4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
    1 cup diced ham steak, (5 ounces)
    1/2 cup chopped jarred roasted red peppers
    3/4 cup shredded Gruyère, or Swiss cheese
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