Fast and furious: use interval training to get better, quicker results in damn near everything

Men's Fitness, April, 2005 by Craig Ballantyne

LIFE IS FULL OF CHOICES: PAPER OR plastic? Soup or salad? Blondes or brunettes? And most of the time, it doesn't really matter. But as for which cardio method works best for fat loss, there's clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time (except in fables). Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.

An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. You can find the best routine for your goals by following the guidelines below. Whether you want more muscle, less fat, or better performance, our interval plan for every man will show you exactly what to do.

Remember, most people prefer cardio, such as jogging, to interval training-simply because intervals are harder. But ask yourself this: Would you rather be like the majority, or would you rather be better?

One note: To do these workouts, you'll have to estimate what "percentage" of your all-out effort you're working at. Basically, the speed you'd run or cycle at to save your life equals 100%--from there, adjust how fast and hard you work so your output reflects the recommended percentage.

INTERVALS FOR MORE MUSCLE

At first glance, it might not seem like intervals and muscle building go together, since intervals burn calories and excess calories are needed to build muscle. But think about it: Weight training is a form of interval training--an all-out effort each set, followed by rest. By using the right type of sprint intervals, you can mimic the way you train with weights. This increases your general fitness level for rifting, which will allow you to go harder and longer in the weight room, speeding your muscle gains. Try it one or two times a week on non-weight training days or right after your weight workout, using the sample routine below.

1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.

2 Run or cycle for 15 seconds at 100% of your all-out effort.

3 Walk or cycle at an easy pace for one minute.

4. Repeat steps 2 and 3 up to seven more times.

5 Finish with five minutes of activity at 30% of your all-out effort.

INTERVALS FOR GREATER FAT LOSS

In head-to-head comparisons, research shows that high-intensity interval training is superior to aerobic exercise for fat loss. That doesn't mean it burns more calories; it means it burns more fat while having a protective effect on your hard-earned muscle. Since sprints force your muscles to exert high amounts of force, just like weight training, they train your muscles hard, which makes your body more resistant to using them for energy. Use this workout 3-5 times per week to blast fat. (Start with the beginner routine and progress to the experienced workout as you become better conditioned.)

Beginner

1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.

2 Run or cycle for 30 seconds at about 80% of your all-out effort.

3 Slow down to 30% of your all-out effort for 90 seconds.

4 Repeat steps 2 and 3 from 3-5 times.

5 Finish with 15 minutes of traditional cardio--jogging or cycling at a comfortable pace--to cool down.

Experienced

1 Warm up for 5-10 minutes by jogging or cycling at 30% of your all-out effort.

2 Run or cycle for 30 seconds at about 90% of your all-out effort.

3 Slow down to 30% of your all-out effort for 60 seconds.

4 Repeat steps 2 and 3 up to seven more times.

5 Finish with five minutes of activity at 30% of your all-out effort.

INTERVALS FOR ENDURANCE PERFORMANCE

Research has shown that performing intervals can increase your aerobic fitness, too, since it trains your muscles to work harder and produce energy faster. That is, you'll be able to run faster and longer. Perform the following workout one or two times per week, in addition to your regular distance training.

1 Warm up: Five minutes of jogging or cycling at 30% of your all-out effort.

2 Run or cycle for 2-3 minutes at the fastest pace you could maintain for 8-10 minutes.

3 Slow to an "active rest" for a time that's equal to the duration of your work set. Simply walk around at a very low intensity.

4 Repeat steps 2 and 3 trying to achieve the same distance you did the first time.

5 If you're a beginner, do 3-6 total intervals. If you're an advanced athlete, do a maximum of 10 intervals.

6 Finish with five minutes of activity at about 20% of your all-out effort.

Craig Ballantyne is the owner of turbulencetraining.com.