As the warm days of summer start to wind down you may be beginning to worry about how your progress in the gym will be affected by the numerous food holidays coming up: Thanksgiving, Halloween, and the nuclear bomb of eating events, Christmas, with all its parties and events.

Maybe you think that the best approach to combat excess weight gain while still enjoying the events is countless hours of steady state cardio, you know, long runs on the treadmill, torturous climbs on the stair master and endless cycles on the spin bike.

Or, you could try a much more efficient approach

Interval Training!

What is interval training?

Interval training is high intensity bursts of activity interspersed with lower intensity active rest breaks. A very simple example would be running up a long set of stairs very quickly then walking back down and repeating.

Why do interval training?

The main advantage of interval training is the short amount of time it takes to elicit excellent benefits. In fact, a recent review paper that looked at the benefits of high intensity interval training (Carrasco, 2017) found that in most cases, interval training resulted in approximately twice as much weight loss as traditional steady state training.

So how much should I be doing?

The review paper referenced above looked at eight research studies all of which used varying interval lengths and total times. Essentially, it makes little difference as long as the intensity is very high. Shoot for about 90% of your max heart rate during your high intensity interval.

How do I calculate my max heart rate?

Your max heart rate is based on your age. It is calculated as: 220-Age
For a 45 year old individual, their max heart rate is 220-45 = 175
Using 90% would give:175*0.90 =158
So…our hypothetical trainee would try to get their heart rate up to about 160 beats per minute during their high intensity interval

Making interval training work for you:

Aim for intervals of about 10 seconds of high intensity pace (fast running, cycling, swimming, etc) and 20 seconds of lower intensity rest (Walking, etc).
Try to sustain this effort for about 7-8 minutes
Be sure to warm-up and cool down for about 5 minutes before and after the intervals
If you want to increase your calorie burn, add resistance. This could involve pushing a sled :), using a resisted bike, such as a fan bike, or performing loaded carrying exercises such as farmer’s walks.

The Take Home Message

Interval training is a fast and effective way to experience awesome fat loss results.
For it to be effective though, the intervals must be very intense. You definitely should not be able to speak while doing the high intensity portion.
If you have any questions about how to incorporate interval training into your routine, please ask Jon and Thomas. They are happy to help!

Reference:
Carrasco, L. (2017). The effect of sprint training for reducing body fat in women. Strength and Conditioning Journal, 39(4), 89-96.

Prepared for the JKC Blog by Coach Thomas

Jon Howard

Personal Strength Training by Jon-Erik Kawamoto

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Chris Stratton

Personal Strength Training by Thomas King

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

Carla Chaytor

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

Dave Sullivan

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

Annette Howard

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

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Lose Fat Faster With Interval Training