Working with Time Intervals to Optimize Your Workout
Studies have shown that short yet intense workouts improve athletic capacity and conditioning, improve glucose metabolism, and improve fat burning. Differ- ent ratios of work-to-rest periods call upon different energy systems and cause specific adaptations. Many of those adaptations include building muscle and burning fat, as well as performance enhancement in many sports. This happens because structured patterns of work and rest periods elicit a desired response from the body. The work-to-rest time intervals we will use in our 15-minute workouts are specifically geared to getting the body to build a postworkout fat-burning response in the body.
Another way to describe these types of workouts is by calling them your meta- bolic conditioning workouts. The purpose of metabolic conditioning is to max- imize the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished.
Our time intervals will mainly consist of the following principles and variations of these principles:
Traditional high-intensity interval training (hiit), also called high-intensity intermittent exercise (HIIE) or sprint interval training, is considered an en- hanced form of interval training. This type of exercise alternates periods of
short, intense anaerobic exercise with less-intense recovery periods. Typically it involves a rest period that is half the time of the work period. HIIT is con- sidered a form of cardiovascular training, but due to its intensity, it does not require a traditional hour of exercise. HIIT sessions typically last between 9 to 25 minutes—any more than that and you will lower your performance and increase your risk of injury.
Example of a HIIT exercise: 1 minute of a sprint burst followed by 30 seconds of light jogging, walking, or fully resting.
Tabata is form of HIIT training, and we will be using it a lot in the workouts in
this chapter. Tabata became very popular after a 1996 study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2 max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles) as a more success- ful way to practice cardio. The most common way to perform Tabata is by doing the following:
- 5 minutes of warm-up
- 8 intervals of 20 seconds of all-out intensity exercise followed by 10 seconds of rest
- 2 minutes of cool-down or rest before beginning another set of a different Tabata or other exercisesFor your 15-minute workouts are all HERE