The Magic Workout Interval
Greg C. Moriates

Greg C. Moriates

Owner of Train Hunt Eat

The Magic Workout Interval

by Train Hunt Eat

Introduction

I do not care how much experience you have in training, physical fitness, coaching, etc., there is always that time when you doubt the process and duration.  Do you train based on time, sets, reps, or a combination of each?  Although the sets and reps have their place in the fitness world, especially when it comes to bulking up, a time-based interval in, in my opinion, the best overall workout for muscular endurance, overall body composition, fitness, and weight loss. 

The Magic Workout Interval

But how long?

That is a great question with an extremely easy answer.  Remember to not overthink this.  Fitness is fitness but when you bring in science to the metabolic and muscular system, there is a clear advantage to the 2:1 ratio.  Specifically, 20 seconds on, 10 seconds’ rest. 

Now lets talk about the real science:

Dr. Tabata, a professor at Ritsumeikan University in Japan and former National Institutes of Health researcher, identified the health benefits of this 20 seconds on, 10 seconds off workout plan back in 1996.

Dr. Tabata and his colleagues compared anaerobic and aerobic benefits between people who exercised at a moderate level for a continuous period of time and those that performed using intermittent high intensity bursts. Amazingly, the study found that intermittent exercise maximally works both aerobic and anaerobic systems, which couldn’t be said for those that exercised at moderate intensity! What was even better is that intermittent, high intensity exercise took a lot less time.

What is next?

Simple, break down your workout in to 20 seconds on and 10 seconds off.  I like to have a total of 5 minutes, 10 exercises, then rest for one minute.  Then continue for 3-8 sets.

Go and give it a try!

Reference:

https://grokker.com/fitness/interval-training-hiit/tips/history-of-tabata

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