Intervals | Project Swole

Posts Tagged ‘intervals’

The Top 5 Most Efficient Forms of Cardio

Wednesday, January 5th, 2011

Excerpt from Muscle Explosion: 28 Days to Maximum Mass

The Most Efficient Cardio You Can Perform

By: Nick Nilsson

Interval Training is simply THE most efficient type of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.

In a Nutshell:

Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).

High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.

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Tags: cardio, cardiovascular, Conditioning, hiit, interval training, intervals
Posted in Conditioning, HIIT Routines, Product Reviews | 5 Comments »

How to Make Interval Training More Interesting and Effective

Saturday, September 19th, 2009

This guest article was written by Adrienne Carlson, who regularly writes on the topic of pharmacy technician certification. Adrienne welcomes your comments and questions at her email address: adrienne.carlson83@yahoo.com

Change Up Your Interval Training Strategy

Interval Training

I enjoyed going for a jog early each morning, for about a month or so that is.

When it started to become boring and monotonous, I discovered interval training. So I varied my routine to sprint and then jog for 300 meters and 100 meters respectively.

It kept me going for a while, but then, I began to lag and find excuses not to go.

There’s no doubt that it’s one of the best ways to lose weight and improve fitness, but if you want to stay the course with interval training, you must find ways to make it more interesting.

And to that end, here’s what I did (and what you can do too) to make interval training more interesting and more effective:

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Tags: hiit, interval training, intervals
Posted in Conditioning, Guest Post | 2 Comments »

What is the Best Time to Schedule Cardio Training?

Friday, September 4th, 2009

Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off very good site, very informative.

I am 33 5-11 170lbs. I just went from a split where I was doing 30 min low intensity cardio after the work out. I have been enjoying the full body workouts; I feel I get more out of it.

I am trying to maintain the muscle I have and get more ripped toned. Should I keep doing a low intensity cardio session after my work out or should I move to HIIT or some sort of other interval training on the off days?

I always read cardio after lifting or in the am is the best. So will I still burn fat doing cardio on the off days? Help!!”

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