How Should a Complete Beginner Approach High Intensity Interval Training?
Let’s start off by just defining Interval Training and how it differentiates from long duration, moderate paced training.
Interval training is basically just a period of harder exercise interspersed by periods of light exercise or recovery exercise, so you have your work interval which is your sprint or fast walk or you know, there’s many ways of doing it, and then you have your recovery interval which is where you’d slow down. That’s basically it.
Obviously, you’d do your warm up and your cool down before it and then you’d do several intervals in a workout and that’s it basically.
Here’s a sample interval training session.
This can go for bikes, elliptical, StairMaster, treadmill, whatever, so you would do your warm up and obviously you would do the same you’re going to do sprints on a bike, you would use your bike for warm up because you need to warm up specifically for the task at hand.
You do that for about five minutes and build up your intensity and then just around five minutes you drop the intensity down for about 30 seconds and then you’re ready to do your first interval. So, I always like to have people work around 30 seconds to 60 seconds as a general fat loss interval or someone who has intermediate fitness who has been doing fitness training.
If someone is a beginner then they can go with lower intensity but for longer intervals up to two minutes or so.
After you do your five minute warm up, then you set the machine up to an intensity that generally corresponds to what I call an eight out of 10 or nine out of 10 intensity with a six out of 10 being your regular cardio workouts so it’s something you can do for 30 minutes plus and 10 out of 10 would be as fast as you could possibly go.
So, we’re working around eight or nine for our intervals leaving a bit in the tank there.
What can an Advanced Athlete, who’s been doing Turbulence Training or following a similar High Intensity program do to drop those last stubborn pounds?
Cut back on processed carbohydrates, sugar, and grains, while increasing fruit, vegetable, and raw nut intake. And stick to the Turbulence Training workouts.
Should I eat 6-8 times a day, or 1-3 times a day for optimal health, performance, and physique?
They can all work, you just have to find the right diet that suits your personality, lifestyle, and schedule. It’s more about what you eat and how much, not so much “when you eat”.
How should a busy professional, who always seem to be on business trips, approach health and fitness?
Plan ahead. I travel 6-10 days per month and I plan ahead and everything stays the same. No excuse to skip workouts or eat bad!
Awesome tips from Craig Ballantyne! If you haven’t done so already, check out his eBook, Turbulence Training.
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