First, I drove to the airport. Now I’m sitting around for 2 hours. Then there’s the five hour flight to California, followed by sitting in LA traffic. After that, meetings, more traffic, and dinner. Too much sitting, not enough moving.
Fortunately, I discovered a new research study (during my weekly Sunday science journal review) that shows us how to get the fitness benefits of interval training in just 2 minutes. And I used this new research to do a pretty darn cool workout this morning before heading to the airport.
Here’s another Excuse-Busting Exclusive that you’ll only hear about from Turbulence Training.
After all, according to new Swedish research our fitness levels decrease 8% per decade without proper training. (Ref: Edvardsen, E., et al. Values for Cardio Fitness in a 20-85-year-old Population. Chest, January 2013.)
As you also know, intervals are superior to slow cardio for fat loss, and is just as good at increasing your fitness levels (as are bodyweight workouts). “Research has shown that high-intensity interval training can burn 15 to 20 percent more calories than a moderate, steady workout of the same duration,” says Cedric Bryant, chief science officer for the American Council on Exercise.
That’s why we get more results in less time with intervals. A new study, from researchers at the Universities of Leeds, Glasgow, and Cambridge, shows us a faster way to get fit. Here’s what they studied:
Group B tried to maintain the intensity of the short intervals for 2 minutes. Eventually they got tired and slowed down, but they kept going.
Results showed the SAME health benefits from doing the single interval. (Ref: Whytea, L.J., et al. Effects of single bout of high-intensity exercise on metabolic health in overweight sedentary men. Metabolism: 62: 212, 2013.)
That saves a lot of time.
So here’s what I did this morning…usually when I have travel days like this, I’ll run some hills by my townhouse in Toronto. But today I tried one long hill run of 2 minutes straight. Fortunately, I live in a very hilly part of “Hogtown” (as Toronto is known). And while these aren’t San Francisco-level hills, they can be steep and long, so a street nearby me offered the perfect challenge.
After an indoor warm-up, I walked out into the dark of night, with the temperature just above freezing. It was dry and clear, and I ran hard for 2 minutes up the hill. Done. Walked inside, puttered around the house doing some packing for a few minutes as a cool-down, and that was it.
Now I’m ready for lots of sitting, and some random walking in the airport.
Tomorrow I’ll do a TT Meathead weights workout with my good friends Jason Ferruggia and Adam Bornstein.
More details on that workout next week,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – The intervals sale ends…
…in just a few hours.
Grab all those interval methods for faster fitness here:
Have a great weekend!
There was no MRT workout for me though, because I’m still sore in my forearms and gluteus medius (media? medium? mediusi?) due to last weekend’s Tough Mudder race (from the monkey bars and downhill running, respectively).
But at 9am, as I do almost every day, I logged onto the Internet and did a “training QnA” on my Facebook page here.
One of the questions, from TT reader, Kelly Furlonger, brought up the #1 problem with interval training (that most people don’t know about).
“What’s your opinion on 3 spinning (indoor cycling) sessions a week as interval training?”
My answer: Physiologically, it’s fine.You’ll certainly lose fat and get fit with spinning.
Biomechanically, that person will eventually end up with an overuse injury.
Could be in 3 weeks, could be in 3 years. But it will happen.
Happens to everyone. Back when I was a full time trainer, one of the physiotherapists at the gym (who should have known better) was addicted to spinning. And she paid the price. When she walked, it looked like she had spent the last three hours on a horse.
It wasn’t pretty.
You see, the #1 problem with interval training is the same as the SECOND biggest problem with cardio (I’ll explain the TOP FIVE problems with cardio next week).
And that #1 interval training problem is…
Overuse injury from repetitive movement.
If you spin for 40 minutes, you’ll end up doing about 4000 repetitions of the same movement. And if you have even the slightest biomechanical problem in your body, it will magnify and turn into an injury hot spot.
It’s just like putting a magnifying glass between the sun and a plastic toy soldier…you’ll m soldier…you’ll magnify the sun’s power and the soldier will melt.
But in your body, you’ll magnify the biomechanical problem and end up wearing down your connective tissue until WHAM – injury blammo.
By the way, overuse injury is also the #1 problem with weight training. If you do too many reps with too much intensity for specific movements, for example, with the hard-on-the-shoulders bench press movement, you’ll end up with chronic pain and problems.
Changing your training methods, exercises, rep schemes, and programs on a regular basis.
How do you do that?
Turbulence Training, of course, using:
1. TT 31 Interval Workouts
2. TT Metabolic Resistance Training 1.0
3. TT Metabolic Resistance Training 2.0
4. Bodyweight Cardio 3
5. Bodyweight Cardio 4
6. Bodyweight Cardio 5
7. TT for Buff Dudes and Hot Chicks
Etc. (There are over 130 Turbulence Training programs.)
Now if you went spinning, it would cost you at least $15 per session, so that’s over $150 per month.
And if you invested in each of the above TT workouts separately, that would set you back over $155.
BUT for this week only, you can get access to ALL of the 131 Turbulence Training workouts I’ve created, PLUS everything I create over the next 12 months…all for just one single investment of $97.
That’s less than 77 cents per workout program.
Best. Deal. Ever. Get it here:
=> Last chance to save $100 and get ALL <= (expires tonight)
Get all access today,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training