Fitness facility owners and managers are always looking for ways to attract more members, boost retention levels and keep workouts fresh and fun. Interval training is one way that many of your trainers may tweak your members’ workouts to keep them interested and getting results.
Versaclimber is one machine on which interval training can be done. Photo courtesy of Versaclimber.
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Fitness facility owners and managers are always looking for ways to attract more members, boost retention levels and keep workouts fresh and fun. Interval training is one way that many of your trainers may tweak your members’ workouts to keep them interested and getting results.
Although interval training can be an effective tool to condition both aerobic and anaerobic energy systems, not all intervals are the same. The best interval training involves the three basic energy systems—aerobic, lactic and alactic. Here are eight variations of interval training that you should make sure your trainers are using:
1. Aerobic Cruise. The aerobic system is the foundation on which the anaerobic systems stand. Aerobic intervals help build that aerobic foundation, which is vital for athletes. Aerobic intervals can use any type of cardio activity, such as running, sprinting, stair climbing machines, rowing, swimming or sport-specific drills. This training involves 60 to 120 seconds on and then two to five minutes off, which may seem like a long recovery, but the goal is to develop the aerobic system, not to run clients into the ground. Clients should complete five to 10 intervals total, starting with perhaps five intervals the first week, then adding an additional rep each week.
2. Heavy Mos. This type of interval training, which uses a sled, tire drag, uphill sprints or heavy ropes, has been foundational for some of the best NFL players for decades. The goal is to use heavy resistance and to explode as fast as possible for 10 to 12 seconds, then rest for one minute to three minutes between each repetition. Repeat 15 to 20 times.
3. Aerobic Plyos. Have your clients perform a moderate intensity plyometric drill, such as lateral bounding, for eight seconds to 10 seconds, rest for 10 to 30 seconds, then repeat for five to 10 minutes. They should do one to three of these series per workout, using different drills and with proper progression.
4. Lactic Peak. Lactic power intervals can be done with any cardio exercise or sport-specific drill. To properly develop power, exercisers must be almost fully recovered before they repeat the exercise. The workout should progress as follows: 20 to 40 seconds on, one to three minutes off, three reps per exercise and two to four series per workout.
5. Lactic Expander. With capacity intervals, exercisers are not completely recovered before repeating, and they develop the ability to perform longer at the same intensity. This workout looks like this: 90 to 120 seconds on, one to two minutes off, three reps per exercise, two to four exercises per workout.
6. Lactic Explosion. For this style of interval, exercisers must have a good base of strength because they use an explosive movement, such as jump squats, split squat jumps, kettlebell swings, explosive push-up or medicine ball throws. Here are the specifics for this workout: 12 to 15 seconds on, 30 seconds off, six to 10 sets per exercise, one to three exercises per workout. Ideally, clients’ work time will increase each week while the rest period for each cycle will decrease. In week one, they would do 12 to 15 seconds on, 30 seconds off. In week two, they would do 15 to 20 seconds on, 20 seconds off. In week three, they would do 20 to 30 seconds on, 15 seconds off. In week four, they would do 30 to 40 seconds on, 10 seconds off.
7. Alactic Peak. This style of interval involves cardio-type exercises or sport-specific drills, just like the aerobic and lactic power intervals. The difference between the three is the work vs. rest ratio. For this style of interval, workouts involve seven to 10 seconds on, two to five minutes off, five to six reps per exercise, two to three exercises for the day.
8. Alactic Expander. Just like the lactic series of intervals, the main difference between alactic power and capacity intervals is the amount of rest. With this style of interval, exercisers still do short, intense bursts of effort, but they have an incomplete rest period between repetitions. Workouts involve 10 to
15 seconds on, 20 to 90 seconds off, 10 to 12 reps per exercise, two to three exercises per workout.
For this training to work for your clients, you must monitor their heart rates, measure their recovery between repetitions and judge their progress over time. Doing so not only shows clients how far they have come, but it increases the level of service that you provide, which increases the perceived value of your business. Plus, the results can serve as great sources for testimonials.
Corey Beasley is owner of Innovative Results, which uses Versaclimber equipment to help members mix up their workouts.
