High Intensity Training really does work!

OK, so we've all known this for a long time, but this weekend I decided to put it to the test myself.  Yes - an actual test - involving me, a treadmill, a barbell and a heart rate monitor.

Anybody who trains with me 1-1 or who attends my classes will know that I like to incorporate an interval based approach in all my workouts because, basically, it gets the best results.  We've all read online, or in magazines or heard it from me, that interval training is the most effective way to lose weight and improve your fitness.

For anybody new to this, interval training involves bursts of high-intensity work, alternated with periods of rest (or when you're really lucky, good old "active" rests)!  Whereas a lot of regular gym goers tend to think that they're getting the most effective workout by doing a long, steady bout of "cardio".

So this weekend I tried two different workouts...

Saturday

First, on Saturday I opted for a firm favourite in the high-intensity stakes - a good old-fashioned metabolic conditioning session.  I was in my gym for a total of 30 minutes, including a 5 minute warm up and a 5 minute stretch at the end.  My workout consisted of 3 phases:

1) The 3 x 3 metabolic circuit. 20 of each of the following, then 15, then 10 with no rest at all:
20kg barbell back squats,
15kg barbell bent over rows
Full press-ups.

I then rested for 1 minute.

2) Plyometrics - 20 then 15 then 10 of each of the following, again with no rest:
Plyo lunges, depth jumps, step-ups.

Another 1 minute rest.

3) Ergs (rowing).  3 x 200m sprints with a 20 second rest in between each.

Including warm-up, rests, and stretch this workout took just under 30 minutes and, according to my HR monitor, I burned 296 calories.

Sunday

On Sunday, I did another total of 30 minutes, but this time just did a long, steady stint on the treadmill.  I walked for 5 minutes at 6kph to warm up, then did 20 mins jogging at 10kph (just over 6mph) NB: That speed would give you a half hour 5k time, just to help give you an idea of pace.  Followed by 2 mins of walking at the end to cool down, before stretching.

According to my treadmill I burned 127 calories (they're never especially accurate), and my slightly more generous HR monitor said 184 calories.

So there you have it!  Proof that high intensity training will deliver a more effective workout in the same time.  Not to mention the fact that it's more fun, dynamic and less stressful on the joints.  Who wants to plod away for an hour when you could do a quick burst of high-intensity training and burn just as many calories and, more importantly, work many more muscles in the process!

Enjoy :-)