1. ®
Intervals Rule!
© DW GROUP, LLC 2010

2. Quote on Interval Training
"High-intensity interval training is twice as effective as normal exercise," said
Jan Helgerud, an exercise expert at the Norwegian University of Science
and Technology. "This is like finding a new pill that works twice as well ... we
should immediately throw out the old way of exercising."
*The traditional way of doing cardio exercise is to exert yourself at
a steady, moderate pace for a period of time--often recommended
to be 45-60 minutes at a time.

3. Intervals Agenda
Interval Training defined--why would we want to do it?
Let’s look at some research
Why does it Work?
How do I do it?

4. INTERVAL TRAINING
INTERVAL TRAINING is simply alternating bursts
of more intense cardiovascular exercise with
intervals of lower intensity for recovery. These
“sets” are then repeated.
You quickly condition the heart and lungs to work more
efficiently by challenging the heart muscle and making it
stronger.
•Your body burns more fat for energy in the hours after the
workout -- Helps you get past a weight loss plateau
•You’ll be less fatigued from daily activities and have more
energy throughout the day

5. Intervals Example
You don’t have to be an Olympic Athlete to
benefit from Interval Training
Take walking. If you're in good shape, you might incorporate
short bursts of jogging into your regular brisk walks. If you're
less fit, you might alternate leisurely walking with periods of
faster walking. For example, if you're walking outdoors, you
could walk faster between certain mailboxes, trees or other
landmarks.
If you are currently a runner you could alternate sprinting
followed by jogging.

6. Intervals Defined
“Sprint” This represents the intense
activity part of the Interval and can
apply to any type of exercise
-Power Walking
-Running
-Swimming
-Biking
“Recovery” This is the part of the
Interval done at a lower intensity and
allows you to prepare for the next
“Sprint”

7. Cardio Interval Training Benefits
Shortens Exercise Time—A LOT!
Eliminates Cardio Boredom
Burns more calories during exercise
After Burn—Causes the body to burn higher amounts of
calories after the workout (up to 48 hours!)
Increases Resting Metabolic Rate—You burn more
calories 24 hours a day!

8. It’s All About the Hormones
They influence EVERYTHING
Our Thoughts
Our Digestion
Our Moods
Our Immune system
Our Energy levels
Our Genes
Our Weight
8

9. Exercise and the connection to Diabetes & Obesity

10. Strength Training for the Heart
Cardiovascular / Aerobic Exercise – any
exercise that elevates the heart rate and breathing
for a sustained period
Strength Training / Resistance Exercise
– using weight (external or your body) or resistance
to increase muscle strength and tone
Combining the two by using Interval
Training is a powerful strategy for Heart
Health and Weight Loss

11. Jumping Jacks--Plyometrics
Jumping Jacks are a great combination of Cardio and Strength
Training. Great for legs and a natural way to use Intervals. Go
for 30 or so Jacks as an Interval and then recover and repeat.
© DW GROUP, LLC 2008

12. Now that’s a Workout…

13. Strength Training for the Heart
Strength Training / Resistance Exercise
– using weight (external or your body) or resistance
to increase muscle strength and tone
Combining the two by using Interval Training is
a powerful strategy for Heart Health and Weight
Loss

14. Intervals Example
You don’t have to be an Olympic Athlete to
benefit from Interval Training
Take walking. If you're in good shape, you might incorporate
short bursts of jogging into your regular brisk walks. If you're
less fit, you might alternate leisurely walking with periods of
faster walking. For example, if you're walking outdoors, you
could walk faster between certain mailboxes, trees or other
landmarks.
If you are currently a runner you could alternate sprinting
followed by jogging.

15. Why Should I do it?
#1: When your muscles contract repeatedly during
more intense activity, they quickly use all available
energy. So your body searches for fat—both during the
workout and after.
#2: When repeated bouts of high-intensity intervals are
separated by short rest periods, each bout begins with
a lack of available energy, and muscles that are
already fatigued, so the body is challenged to improve.

16. Intervals Research
Numerous studies found in The Journal of Medicine and
Science in Sport, The European Journal of Physiology, The
Journal of Sports Nutrition, and The European Journal of
Applied Physiology over the last eight years have supported
the fat burning and fitness gains from Interval type training.
In a 2008 study presented in the Journal of Strength and
Conditioning, metabolic interval-type training had a ten-fold greater
fat loss when compared to either aerobic exercise or weight training
individually.
Researchers at Australia's University of New South Wales found
that intervals burn three times as much fat as running twice as long
at a moderately hard, steady pace.

17. INTERVAL TRAINING . . .
Turn Your Body into a
Fat-Burning Machine!
The Key is Afterburn:
• The FAT calories you burn
AFTER the workout

18. Intervals for Fat Loss
Study after study has proven the incredible fat burning effects that
Interval Training can have on the body, in fact in the first bit of research
that set interval training as the benchmark for fat loss; the participants
lost 9 times as much fat as those doing standard aerobic exercises.
It works so well because of a process called EPOC (Excess Post
Exercise Oxygen Consumption). This is also referred to as the “After
Burn”.
EPOC or “Afterburn” occurs in the body after intense exercise drains
muscles of their stored energy source (Glycogen). This has to be
replenished in the body, and it can take up to 48 hours to happen.
During this time your body has no alternative but to draw on and burn
up your fat reserves. So for the next two days while you sit at work,
watch TV or even have a nap, your blood cells are rushing around the
belly or thighs, grabbing as much of the fat as it can and taking it away
to use it as energy, without you having to even think about it...

19. EPOC=Afterburn
The Afterburn is the process of your body
replacing stored muscular energy (Glycogen) that
gets used up during intense exercise. The more
energy needed to be replaced, the more fat that
will be burned for energy. This Afterburn can go on
for up to 48 hours after a workout.
The secret to EPOC is intensity. Studies have shown that the more
intense the exercise, the longer you will be in a fat burning stage. They
have also shown that the more intense the exercise, the greater the
volume of fat burning will be. (the one caveat for this is when you are
starting out, ease into interval training, don't go full out from the
beginning).

20. Another Interval Benefit
EPOC or the “After burn” from Interval training is only the immediate
benefit; over time your body’s ability to convert energy directly into
the muscle increases. The muscles ability to store energy increases so
your demands for fat release go up, and interval training starts
convincing the body to funnel new energy (calories) to the muscles
instead of sending them to be stored as fat. All of this increases the
more you do interval training, so the better you get at this, the more
of a fat burning machine your body turns into.

21. More Benefits
ScienceDaily (June 29, 2007) — Interval training burns fat and
improves fitness more quickly than constant but moderately
intensive physical activity, according to research.
The study found that after interval training, the amount of
fat burned in an hour of continuous moderate cycling
increased by 36 per cent and cardiovascular fitness
increased by 13 per cent.
It did not matter how fit the subjects were before. After
interval training, they experienced not only an increase in
fat used and in aerobic capacity, but also an increase of
enzyme activity in the muscle.

22. How Do I do it?

23. Intervals Defined
“Sprint” This represents the intense
activity part of the Interval and can
apply to any type of exercise
-Power Walking
-Running
-Swimming
-Biking
“Recovery” This is the part of the
Interval done at a lower intensity and
allows you to prepare for the next
“Sprint”

24. Intensity Levels
The intensity of the sprint intervals is how hard you push
yourself during the sprint. For simplicity sake the intensity is
usually measured on a scale of 1 to 10, with 1 being no effort
whatsoever while 10 represents the maximum effort possible.
Now this is a completely personal scale depending on your
own fitness levels and the type of activty.
For example with a seasoned athlete their ‘10’ may be a flat out sprint with
the athlete going as fast as he or she can.
Another example would be someone who has not exercised in a while
decides to do intervals while walking; a 1 minute walk at a brisk pace may leave
the person completely out of breath. This would be their 10.
A ‘10’ is merely the maximum amount of effort a person can safely expend for
that particular interval.

25. Rest Intervals
The periods of recovery are called Rest Intervals. During a
rest interval don’t stop the activity but generally exercise
at a lower intensity. This allows the body to recover from
the sprint interval. The length of these rest intervals are
determined primarily by your fitness levels and the
length of the sprint interval.
The rest intervals are important; the basis of interval
training is to ensure that your sprints are done at an
optimal intensity, without sufficient rest your interval
training will resort back to a typical cardio activity.

26. Getting Started with Intervals
Getting Started Guidelines
After warming up, increase your pace for a few minutes. It should
feel like you are exerting yourself at a moderate level of about “4”
or “5” on a perceived exertion scale of 1 to 10. Then periodically
increase your intensity to a perceived exertion level of “7” or “8”
where you feel like you are working and breathing hard. Don’t
push it to the point where you can’t breathe – obviously,
breathing is a good thing!
A good rule of thumb for pacing your intervals
is a 1:3 ratio of high intensity to recovery. For
example, if your high intensity interval is 20-30
seconds, then slow down and catch your
breath for 60-120 seconds

27. Your first interval should be fairly strenuous…

28. Interval Training Variables

29. Interval Ratios
The ratio is the breakdown of intense effort vs. recovery. For example
—1:3 ratio is one part intense effort followed by 3 parts recovery.
1:3 Interval ratio (Beginning to Intermediate level)
30 seconds of intense activity followed by 90 seconds of recovery
1:2 Interval ratio (Intermediate to Advanced level)
30 seconds intense activity followed by 60 seconds of lower intensity
(recovery)
1:1 Interval ratio (Advanced level)
30 seconds of intense activity followed by 30 seconds of recovery
These time intervals do not have to be exact
to be effective.

30. 1:3 Interval ratio
QuickTime™ and a
decompressor
are needed to see this picture.
The vertical scale on the left is the intensity level with a 1 representing little
or no effort and a 10 representing maximum effort. The horizontal scale is
elapsed time. You start out with a 2-4 minute warm-up at an intensity level
of about a 2 or 3 (20-30% of your maximum) represented by the blue line.
Then you increase the intensity of the exercise to about a 7 or 8 (70-80% of
your maximum) for 30 seconds. Then you come back down to a 3 for the
next 90 seconds. Repeat these “sets” five or six times.

31. 1:2 Interval Ratio (More advanced)
QuickTim e™ and a
decompres sor
are needed to see this picture.
The vertical scale on the left is the intensity level with a 1 representing little or no
effort and a 10 representing maximum effort. The horizontal scale is elapsed time.
You start out with a 2-4 minute warm-up at an intensity level of about a 2 or 3 (20-
30% of your maximum) represented by the blue line.
Then you increase the intensity of the exercise to about a 7 or 8 (70-80% of your
maximum) for 30 seconds. Then you come back down to a 3 for the next 60
seconds. Repeat this for 4-8 “sets”.
If you repeat this 90-second interval 6 times, the High Intensity portion of your
workout is only 9 minutes! Total time including the warm-up and cool-down is 19
minutes.

32. You don’t need a stopwatch…
Success has been shown with a variety of Interval
lengths from 20 or 30 seconds of sprinting to 3 or 4
minutes of recovery and everything in between.
For example, if you don’t have a
watch and if you're walking
outdoors, you could walk faster
between mailboxes, blocks, trees or
other landmarks.
You don't need any special equipment. You
can simply modify your current routine.

33. Intervals Research
Bike Study (Longer rest intervals)
Researchers asked eight college-age men and women on stationary
bikes to sprint for 30 seconds, and then either stop or pedal slowly for
four minutes. After only two weeks of this interval training, 75 percent
of them doubled their endurance.
A control group, which exercised also on the stationary bike, but did
not do any interval training, showed no improvement in endurance. The
marked improvement in the interval training group was even more
startling because the volunteers were already fairly fit.
.

34. Interval Training with Equipment
You can easily adjust the
difficulty levels by adding
resistance to the stationary bike
or rowing machine, increasing
the incline and speed on the
treadmill or elliptical machine
and other adjustments to the
various machines.

35. Interval Training with Equipment

36. Intervals Checklist
Check with your Doctor if you have health issues
Don’t overdo it at the beginning
Don’t do Intervals every day
Mix it in with other activity
2-3 times per week is a good rule of thumb
Have Fun and Challenge yourself!

37. The secret of getting
ahead is getting started.
-Mark Twain
© DW GROUP, LLC 2010

38. ®
Thank You!
Let’s Keep Rockin’!