BOOTCAMP-HIGH INTENSITY INTERVAL TRAINING POWERED BY: WORKOUT MUSE
October 29, 2009 by Deb · 2 Comments
Interval Training consists of alternating between bouts of all-out high-intensity effort and low-to-moderate intensity active recovery periods.
Interval Training has long been proven in both scientific research and real world case studies to be the most effective way to maximize fat loss AND improve overall conditioning while taking less than half the time of the long, slow, and boring steady-state aerobic training alternative.
It’s not about time… IT’S ALL ABOUT INTENSITY!
The key to our Rapid Fat Loss Boot Camp Workouts is INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off unwanted body fat and gaining lean, muscle.
As much as we’d love to claim we’ve reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the Metabolism Journal researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise!
The Role of HIGH-Intensity Exercise
- Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reducing muscle glycogen (stored sugar) during training which promotes enhanced total body fat-burning at all other times of day.
- Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout “AFTERBURN” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!
- Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a “fight or flight” mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.
Traditional resistance training prescribes performing straight sets where you perform one set of an exercise, rest for 2-3 minutes, and the repeat for the designated number of sets before moving on to the next exercise in your workout. Metabolic Resistance Training combines the muscle building effects of resistance training with the cardiovascular benefits of interval training by using alternating sets of non-competing exercises. For example, you will perform one set of a lower body exercise for 60 s, rest for 20 s, perform one set of an upper body exercise for 60s, rest for 20 s, perform one set of a core exercise for 60 s, rest for 20 s, and then repeat this sequence for the designated number of rounds. Using this alternating set format, by the time you return to the lower body exercise you will still have nearly 3 minutes of recovery from that exercise as in the straight set format, but instead of doing nothing, you have been working your upper body and your core while technically “resting.”
This time-efficient approach provides the optimal fat-burning effect by keeping your heart rate elevated throughout the entire workout as if you were performing cardio while allowing you to perform each resistance training exercise at peak intensity for the optimal muscle-building stimulus. “Strength Cardio” provides the biggest bang-for-your-buck so that you can simultaneously build lean muscle mass AND melt body fat. Essentially you will be performing interval training with classic resistance training exercises like push-ups, squats, lunges, etc.
Perform Total Body Workouts: For best results, you need to perform 3 total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximize the number of calories burned during your workout, but you also maximize the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for you body to maintain new, hard-earned muscle mass. This is how you build a faster metabolism and become a fat-burning machine 24-7-365.
This week we will offer FREE sample classes for you to try. See schedule for times.
This class is designed for those who want to take their fitness to a new level and for those who want to get an awesome workout done in a short amount of time! In order for this class to be effective you MUST get heart rate into the proper training rates and therefore we encourage the use of a belted heart rate monitor. * Class is NOT designed for the beginner. Modifications can be made however a good base cardiovascular system and heart rate monitor are highly recommended.
We will be offering Bootcamp six times weekly. You will sign up for either morning or evening classes. A class session will be eight weeks long making it a total of 24 classes. This class will come with a body composition and goal setting, measurements, and weekly self weigh- ins on Saturdays.
Pre-registration is required as class size is limited!
November Class Offerings:
Tuesday/Thursdays 5:15am-5:45am Saturdays 6:30am-7:00am
Monday/Wednesdays 6:15pm-6:45pm Saturdays 7:15am-7:45am
Hope you all have gotten a chance to try a class! I also have some HIIT formats on the circuit side for you to try!
Crank it!
Deb 
