Interval Training

Cardio routines easily become boring. Running, cycling, rowing ... whatever you choose to do, if it's the same  each day, you are likely to first get bored, then plateau. Maybe the inverse order. Either way, it's no bueno.

About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.

I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.

For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on.  The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.

If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)

Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!

Do you have any experience with interval training? Share with us!

Tony Horton Wants Your Muscles to be Confused

I love some of the crazy, yelling commercials that tout MUSCLE CONFUSION!!! But it's only because I think over-the-top advertising is humorous. In all seriousness, Tony Horton and P90x have created a lot of awareness for this relatively new philosophy, which is, if nothing else, interesting.

I knew MUSCLE CONFUSION!!! was gaining steam, but it wasn't until an article hit the front page of Yahoo! Sunday that I knew it had really gone mainstream. Check it out if you're curious how it works, etc.  It's a pretty good/general overview that can inform you quickly.

My take? I'm on board with whatever someone likes/finds motivating/uses to achieve results. And I can definitely get behind something that is generally rooted in the philosophy of changing things up/keeping the muscles "guessing" to prevent plateauing while increasing performance.

I will say that it appears to be a bit "faddy" to me, but that doesn't mean it can't work for you. I know a good buddy who has lost quite a bit of weight and swears by it. I also know that Crossfit applies many similar principles and is incredibly popular/challenging. At the very least, check it out if you are looking for a way to shake things up and continue to push your resistance training to elevated levels.

What do you think? Do you have any experience with P90x? Or other things rooted in "MUSCLE CONFUSION!?!"