Lose Fat, Strengthen Joints

Hey everybody, Ready for some more great tips and motivation? In this video series, I’ll be teaching you all about the:

Lose Fat – After all, why do you exercise?

Today’s video is about ‘Interval Training Examined’. Smart fitness wins every time.

Hint:  Play with different time frames for rest and get a feel for this before deciding.

Have a great day,

Kareem

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Hey Kareem,

Interesting idea. I mean we are all starting from different points, so it sounds really obvious when you say it. But we get so used to following the ‘rules’.

That said, is the 1:3 ratio something to aim for? For example, if you were at near max for 90 seconds and then recovering for 30 seconds (purely hypothetical), would the increased density actually be beneficial?

Or perhaps you would just fatigue more quickly and ultimatley defeat your efforts? Is there a minimum duration required for cardiovascular benefits, etc?

Hey again,

This relates to your previous The Jiggly Belly video, but I thought I would post here lest it be lost.

You mentioned some information about using increased lymphatic vessel flow to spot reduce. Does this come from the study done by Dr Bente Stallknecht at the University of Copenhagen?

I have to say that I have only read discussions of the info, but basically it seems to say that, for example, doing cardio sessions either side of ab work will allow spot reduction of the abs (due to increased hormonal activation in those muscles).

I’m not looking for the magic formula to ‘killer abs’ here, just asking from a knowledge perspective. But any opinion on this?

Great questions!

First of all, watch out b/c I think you’ve gotten your work to rest ratio backwards (sprint 30, rest 90 – not the other way around

In my experience, I think it’s more a maximum duration you have to look out for, not a minimum. I do like the idea of 20 minutes of interval training (not exceeding this number for risk of injury, plateau of benefit, etc.) for maximal benefit.

However, I teach my clients to “work as hard as you possibly can” during the high intervals and work up to 20 minutes over a few weeks. This way, they never lose sight of the intensity aspect in order to reach a certain time… make sense?

As for the abs question, I’m not able to recall the authors at this moment, but I have read a few studies that suggest this. Each study that I’ve read was mildly convincing, at best.

In reality, if you’re working on ripped abs, doing whole-body movements before, and an explosive version of the same after cardio is a way better way to go! That’s how you can just watch your belly melt away (while the fat around your fingers, cheek bones, ankles, and everything else goes too!)

Trust me, I’ve tested and re-tested this over the last 10 years. I’m sure

Have a great day,

Kareem

Thanks a lot, Kareem.

I guess I didn’t choose the numbers too well, but I did actually mean work for 90 sec, rest for 30. I was wondering if cranking up the intensity like this would give better results or simply defeat you as you probably wouldn’t be able to work out as effectively or as long.

But I think you also answer this with your comment, “… 20 minutes of interval training [[(not exceeding this number for risk of injury, plateau of benefit, etc.)]]”.

Actually, the program I saw that used the Stallknecht protocol called for two 20-minute HIIT sessions either side of 15 minutes of ab work and that three or more times a week, in addition to four or more days of intense resistance training. Pain-on-a-stick!

hey kareem,

what are your thoughts on a 1-1 ratio or a 1-.45 for interval training.

i know a treadmill is not the best form of interval training but right now times are tough and after bills and food i can’t even afford to buy a stop watch. anyways…

i use the treadmill interval of 3% incline soon to be 4% with a 5 minute warmup @ 3mph and then intervals of 10mph held for 1 min. then down to 3 mph for 1min then a 5 min cool down for a total of 20 min.

my recovery speed is increasing and i believe that i can cut it down from 1 min to 45 sec.

your thoughts and comments please.

thank you.

Hey Dr. K.
I have been following your blog and emails since the 12 days of Christmas. I am a person who goes to a boot camp and often needs to work out sometimes at home and these are GREAT!

I started with 30-90 intervals and I was wondering about the benefits of working towards 30-30. I live in a very hilly zone and use these to my advantage now that most of the snow is gone. I understand to personalize this, but with what goal in mind?

Thanks for all you give me Dr. K. I’m very pleased that what you offer also connects to what my boot camp is doing so it’s a great complement to my activities.
Cheryl

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