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Interval Training: A Favorite Fit Trick, Part 2
by Lani Muelrath, M.A.

Last week I asked you: “What if you could find cardio exercise that…

1) challenges your cardiovascular fitness (of course!)
2) builds muscle (called “anabolic” activity)
3) invigorates and provides stress reduction at the same time
4) can be finished in 20 minutes 3 times per week.”

If you missed the first part of this article about Interval Training, you will find it here.

At that time I promised to share more about my own Interval Training.

I’m here to deliver!

First, more of the rationale behind interval training. Oh, and for the record, many activities lend themselves easily to interval training of excellent intensity: stationary bicycle, running/jogging, treadmill, stair stepping, and elliptical training. You can utilize resistance on stationary machines to create the variations of intensity that interval training demands.

Other workout activities have inherent interval qualities: T-Tapp and Weight Training (particularly in SuperSets) come to mind. For today’s purposes, we’re looking at familiar cardio activities that you can easily transform into interval bursts.

The kind of burst that, as my hero Jack Lalanne says, really gives you kind of benefit we are talking about. You know what Jack says about cardio intervals? The “push” intervals should be the intensity of “As if you were running for your life!” Just to give you an idea!

But Doesn’t Low Intensity Burn More Fat?

Remember, all exercise utilizes glycogen as fuel. There is a complex cascade of events that ensues as the body manufactures additional resources for immediate energy utilization, but for the purposes of this article, it isn’t necessary to deeply investigate the entire flow. Suffice it to say that the argument for “long, slow distance” to burn a “higher percentage of body fat” is really a misnomer, though it has been promoted in the fitness industry and gyms for years. Yes, the higher the intensity of exercise, the greater draw on glycogen reserves immediately, as compared to less intense exercise. But this is just a piece of the puzzle that when looked at in isolation is misleading.

When you exert with intermittent intensity, as you do with interval training, you create a deeper overall caloric demand, which then draws from your fuel reserves - both fat and glycogen (to put it simply). And when training for fat loss and improving body composition, this is exactly what you want!

There’s More!

The intensity of interval training challenges the muscles more - you create the stress to build muscle (remember how your legs feel the day after an all-out sprint or bike ride? That muscle soreness indicates muscle growth stimulation in response to the new power and strength demands). That new muscle you are building in recovery is your new handy-dandy caloric furnace!

In short, interval training will result in:

1) a greater overall caloric deficit than lower intensity of less duration
2) a longer metabolic effect during recovery
3) enhanced muscle mass and density due to the rebuilding of muscle in response to the new stress.

And all in a fraction of the time of long, low intensity workouts! That’s money in the metabolic bank in my book.

What My Interval Training Looks Like

Currently, when practicing interval training, generally here is what I am am doing.

For ease of instruction, I’ve included intensity levels on a scale of one (low intensity) to 10 (impossible to maintain) to give you a frame of reference. This is called the “perceived exertion” scale that is an excellent way to measure intensity.

1) Warmup, 4 minutes; Intensity Level: 3
2) 60 seconds high intensity; Intensity Level: 8
3) 120 seconds recovery: Level 3
4) Repeat steps 2-3 up to 3 more times.
5) Reduce intensity/cooldown, 4 minutes, to recovery at Level 3 down to 2.

This can be mixed up for more variety. For example, today I shortened one of the higher intensity levels and shortened a recovery section as well, before resuming the regular rhythm.

There are many models out there, this is just a simple formula to take a look at and either expand or maintain the rest intervals, depending.

It is also important to note that there are precautionary notes in the literature about maximum exertion and the potential dangers of “maximum” intensity without appropriate clearance from your health care provider. However, intervals can be done without the extreme measures of “maximum” output.

2-3 times a week is usually the schedule.

It also depends on your goals. Why are you doing this, anyway? To train the cardiovascular system in as little time as possible? To maintain lean body mass while burning calories? To train for a sprinting race? Because it feels good? These things all matter.

Myself? I’m after most of these benefits. Again, those with orthopedic challenges or medical counter-indications will experience limitations on this style of training, but for most of us, it’s a great technique to play around with for metabolic benefit and a body-shaping boost!

by Lani Muelrath, M.A., the Fitness DreamMaker

Let me ask you something.

What if you could find cardio exercise that:

1) challenges your cardiovascular fitness (of course!)
2) builds muscle (anabolic activity)
3) invigorates and provides stress reduction at the same time
4) can be finished in 20 minutes 2-3 times per week.

Tada, it exists! And it’s right here at your fingertips and footprints. And it’s been here all along, it just got buried under all the “long, s-l-o-w” cardio information we’ve been presented with for the last few years.

The good news is, you needn’t do long, s-l-o-w to get the best benefits from cardio exercise, quite to the contrary! If you are willing to put a little more muscle and mind into the equation, you can slice your cardio time by huge chunks and come out ahead as well.

Interested? Here’s more….

What Exactly IS Interval Training?

Interval Training (IT) involves changing speed or resistance - and thus intensity - within the course of a cardiovascular workout. Thus, instead of a slow, long distance - or long, slow time - within your aerobic intensity aerobic training “zone”, you intersperse short, intense periods into otherwise more moderate minutes.

This approach - intermittent bouts of intensity systematically built in - works better for f*at loss and muscle building than long and slow does.

Bottom line, what I best like about IT is that it aligns beautifully with my preference for “short and to the point” fitness. Bang for your buck is essential with my busy life, and IT fits the bill.

AND (there’s more!) IT creates a huge afterburn effect, in terms of elevated metabolic advantage. I’m talking for HOURS after the exercise itself…not to mention that which comes along with the added muscle from this type of exercise. Now THAT is what I call great ROI! (return on investment!)

Simply put, the easiest way to do interval training is to start off at a good pace for about 5 minutes. A variety of modalities can be utilized: stationary bicycle, eliptical trainer, jogging/walking, for example.

Then, you pick up the intensity and go hard and as fast for a minute and then bring it back down for a minute or two - however long it takes for you to recover enough to do it again. Then you repeat the process for a total of only 15-20 minutes, including warmup and cool down. It is advisable to start with one interval a session, then progress to two, and so on.

The intervals can feel more intense than you might imagine. Jack LaLanne refers to it as imagining “you are running for your life” -that’s tough stuff! And also not for the foolhardy who may have been out of condition for a long time. Doctor’s clearance is always recommended. (I always think it’s funny that a doctor’s clearance isn’t required for laying around on the couch for years at a time! )

Another way to practice interval training is simply to keep changing your speed and intensity level every two minutes or so - go up and down - challenge yourself.

In next week’s eZine I’ll spill more details about some of my own personal IT sessions. You won’t want to miss!

Stay tuned!

P.S. Here is a link to a great article about Interval Training:
Intervals For Fitness And F*at Loss

by Lani Muelrath, M.A., the Fitness DreamMaker

Building muscle is the secret to sculpting your physique. But it’s your nutrition that will carve away the extraneous, revealing the shapely you.

Between you and me, with that in mind, do you need to get clearer about how to organize a nutritious eating plan?

Because there is some breakthrough software that completely simplifies the process for you!

We know - or we SHOULD all know by now - that we build our health (and dig our graves) - with our eating utensils. As a holistic fitness coach, I find that my clients come to me with a broad spectrum of understanding regarding what does constitute a healthy and basic balanced diet.

Do you know the feeling?

Often, they have been so inundated with conflicting dietary information that they don’t know where to begin - so they just throw up their hands (and forks!) and eat what I call “chaotically”.

And more often than not, chaotic eating delivers chaotic results.

I recently reviewed some very simple software that is designed for in-home (as well as professional) use. Meal Plans 101 is easily downloadable upon purchase or can be bought as a hard copy CD as well.

Here’s how it works, once you’ve down loaded the software.

1) Enter your personal data: height, weight, weight goals (lose, maintain, or gain?)
2) Select what ratio of macro nutrients to which you wish to aspire with your dietary balance. For example, you can select dietary balance of 60% carbohydrate, 20% protein, and 20% fat, or 50/30/20; there are other ratios from which to select as well - or you can write in your own and the software will take it from there.
3) Select from the food lists provided desired options for each exchange. In other words, you are building a daily balanced diet from foods that YOU like! If it’s not on the list, it is easy to create appropriate choices to fill in on your own.
4) Click “enter”, and a printable page with your day’s selection and appropriate quantities to your weight goals is produced.

Here is a screen shot of a sample organizer page:

You can also go in and change preferences at any time, if your goals need adjusting. It thus becomes an organic tool that grows with you as your weight loss, health, and dietary needs change. Simple!

The system is easy to make personal adjustments to as well. For example, I’m always desirous of adding more veggies to any food plan that I come across, and this is easy to do. Meal Plans 101 can simply be a tool to provide more structure and/or point out imbalances that may not be so obvious to us.

For anyone who desires to get back on track with balanced structure to their eating day, this may be just the ticket. This provides convenience and support for anyone considering improving their dietary intake - whether for weight, allergy, preventative diabetes or management, or any one of a variety of personal dietary needs. A great tool for kick start OR ongoing organization.

Loads more details - and easy online ordering - at Meal Plans 101. There are pages and pages of additional information, testimonials, and bonus items, complete with a full m*oney back guarantee.

P.S. Be sure to claim your FREE Special Report AND weekly FitDream eZine, with fitness info, insights, motivation, and inspiration! To your email every Thursday!

by Lani Muelrath, M.A., Fitness DreamMaker and Head T-Tapp Trainer

There’s good reason that lunges T-Tapp style give you a big ROI.

Don’t worry, that’s not a bigger bodypart! Let me explain.

ROI stands for “return on investment”. Actually T-Tapp in general gives you beaucoups ROI all over the place. But for the sake of time and space, I’ll limit myself to lunges - specifically, “Lunge #2″.

Where to find this in the T-Tapp Total Workout Sequence? Well, that would be right after Lunge #1!This powerhouse move is often a head scratcher for even experienced, advanced exercisers because of the shift in approach and nuances of execution. You could say it’s a whole different lunge animal! Let’s investigate this together, shall we?

It just so happens I have a recent photo (above) to accompany - courtesy of Stephen H., the “Camera Guy”, who popped into my recent clinic in CA with his wife (and T-Tapp Trainer) Jane. (Thanks Stephen for the snapshot for my article!)

A Lunge Is a Lunge…What’s the Big Deal?

Uh oh! Stop right there. All lunges are not the same - and they weren’t even created equal!

First, let’s look at what we are seeking to accomplish with T-Tapp Lunge #2:

1. lifting and shaping through the seat
2. shaping, strengthening, and equalizing of muscle balance through the legs
3. muscle elongation through the psoas (hip flexor area) muscles
4. elongation and debulking of the quadriceps muscle
5. rebuilding of the knee joint
6. trimming of the torso

Hold On! One At a Time, Please!

OK, I hear you! Can one move really deliver in all these areas? You betcha, and let’s find out how.

To do so, let’s look at each of these benefits, one by one.

1. Seat Boost: to maximize this benefit, you’ll want to really connect your brain-body muscle deeply through the gluteal muscles - your back yard, basically! To do this, once settled into the full position of this lunge, tighten through the seat, drive the feet into the floor, and keep that resistance against gravity ALL the way down AND up into position.

Aspire to get the hips in a level with the knee, though not at the sacrifice of correct placement of the knee-to-foot (note as in the picture, the knee is directly above the front ankle), KLT (knee aiming in the direction of the little toe while the foot is pointed straight ahead), or shoulder - to -hip placement (again check the photo for correct stacking of joints).

2. Leg Shape and Muscle Balance: Think of your two feet as being the endpoints of an energy transport that runs from one up the leg, through the hips, and all the way down to the other foot. OK, got that pictured in your head? Now, with all your “mental might”, before you even start to move up and out of this lunge, engage everything in that energy loop with an isometric contraction.

Don’t start to move up from the low position of the lunge until you do! THEN start your journey away from the floor, retaining the muscle contraction qualities that you started with the isometrics as much as you can as you go. Believe me, if you effectively do this, you will quite quickly learn why with lunges T-Tapp style you needn’t add additional reps or weights!

3. Psoas Stretch: a tight psoas muscle (click on image at left to enlarge) is the source of much back and hip pain (that will be the topic of an upcoming article in my eZine; stay tuned!). Believe me, for many reasons you want to keep this muscle from becoming overtight, and lunge #2 is a primo way to get the right stretch!

Here’s how: for starters, be sure that the hips are square and hip bones pointed directly and evenly forward. Place the back foot straight behind the hip joint, being extremely careful to have the heel of the back foot directly above the ball of the foot, without any deviation into or away from the midline of the body. This puts everything in just the right alignment to maximize the stretch through the psoas. Which leads us to…

Let’s Do Lunge!  Part 2
by Lani Muelrath, M.A., Head T-Tapp Trainer

Previously, we addressed lifting, shaping, and strengthening throughout the leg by utilization of T-Tapp technique as in Lunge #3 of the Total T-Tapp Workout.

Let’s continue with item #4:

4. Slenderizing the Quads:
Follow all the instructions of placement as previously instructed for the psoas stretch, and be aware of one other important thing:  straighten the back leg at the knee joint…and keep it that way!

If this means that you need to back off on the depth of your lunge, so be it.  You’ll know your on to the correct placement when you feel the tug on the quadriceps muscle all the way up the front of the thigh on the leg that is extended behind you.

This move is excellent medicine for trimming down bulk that may have developed due to work with weights, or less-than-optimally performed gym lunges that you may have done (guilty!) to shape the legs that may have resulted in bulky thighs.  Personally, T-Tapp Lunge #2 and other leg work “T-Tapp style” has made a significant difference in the shape of my thighs. I used to love doing squats (with the weight rack) and leg presses in the gym because I liked the way it felt and knew it was building some priceless muscle.  Unfortunately, I got some bulky result as well.  T-Tapp reversed that.

(By the way, if you are a gym rat and/or love the feel of weights, the good news is you can still do that, too!  You can simply optimize work with weights by applying some basic T-Tapp principles!  But that’s the topic of another article)

5.  Rebuilding of the knee joint:
Be absolutely certain that, again, the toes of both feet are aimed directly forward;  this not only optimizes muscle workload and elongation, but also places the knee joint in the correct position for strengthening the attachments at the knee.  This is where the T-Tapp principle of “KLT”, or knee-to-little-toe is crucial for not only avoiding knee stress, but also presenting an opportunity for rebuilding the knee joint as well.

To execute, simply be aware of moving the knee in the direction of the little toe as you move down into the lunge.  Avoid forcing anything and don’t let the inside of your front foot come off the floor in your attempt!  Simply allow this subtle shift in activation to track the knee away from the midline of the body, and be certain also to keep the knee from hyper flexing over the front foot.

6.  Trimming of the torso:
OK, I know - that’s a LOT to think about - and we’ve just targeted the lower body! 

I like to remind people, however, that the lunge can also be of powerful benefit to upper body/and torso trimming as well!  Here’s how to be sure you are not missing out.

Before moving down into the lunge, check that your upper body is in optimal alignment.  That means that the shoulders are rolled back and dropped gently to be directly above the hip joints, the ribcage is elevated out of the hips, and your latissimus dorsi muscles in the back are active.  You insure this activation by positioning the arms (as in the photo above) in alignment with the shoulders, waist, and “sideseam” of the body, pressing the elbows slightly forward, and initiating an isometric contraction to hold all in place throughout the upper body as your legs do the “moving” work below.

Give YOUR lunges a run for their money on these form tips, and see if you don’t feel the difference!  I’m betting my “bottom dollar” (sorry, couldn’t help it) that you will!

P.S. Be sure to claim your FREE Special Report AND weekly FitDream eZine, with fitness info, insights, motivation, and inspiration! To your email every Thursday!

Step Up to the Plate With Summer Veggies

Revisiting Isometrics: Give Me a Squeeze! (Part 3)

Want to know how I shed 50 lbs, 4 sizes, and has kept it off (for 10 years!)?

Link to my10 year photo history HERE:
http://www.lanimuelrath.com/content/blogcategory/66/135/

I’ve got some great information for you about how to increase your energy
and shave off a few (or more!) inches. In literally minutes a day!

Without “dieting” or brutal workouts. Even if you are into, through, and
beyond your 40’s. (Because I am, too.)

It’s all in the technique…which includes the mindset.

But how many of us don’t invest that few minutes of the day to advance our fitness?

Don’t miss the opportunity to hear me talk with Fearless Fifties Jacqueline Wales about how we can take care of ourselves physically at midlife. PLUS I’ll have some tips and tricks on how to feel great.

Want to feel great in less time? I will show you how!

Consider me your “Midlife Makeover Coach”.

Please be our guest at this very special event to take place on Tuesday, June 24.

Jacqueline Wales, Fearless Fifties
Lani Muelrath, Fitness DreamMaker

P.S. Lani will have some special offers for attendees!

“Fearless Fitness: Staying Fit Through Your Fifties”

Fearless Fifties’ Jacqueline Wales
will be hosting this TeleSeminar
with Lani Muelrath,
“the Fitness DreamMaker”
and Head T-Tapp Trainer, as guest.

Event Info

Tuesday, June 24, 2008
8:00 Eastern, 5:00 Pacific

Dialup information and Bridge line will be sent to you upon registration.

Join Jacqueline with Lani as she discusses how to achieve
optimum fitness and good health in midlife.
Being out of shape is not an option unless you choose to be.

Click Below To Reserve Your Seat Today!

http://www.marketerschoice.com/SecureCart/SecureCart.aspx?mid=612CC6F