If you haven’t heard of interval training then you have been missing out on burning calories more efficiently and in a shorter time frame. Interval training has been around for a long time and for the better part has been the realm of elite athletes, but if it works for them then why not apply it too your own training.
Interval training the Fartlek way
Training with weights is one of the best ways to change your body composition, increasing muscle and reducing fat, but a lot of people find they hit a plateau, become discouraged and find themselves becoming bored with their workouts. You can apply the Fartlek principle to weight training! The Fartlek system (Swedish word for fast play) is the name given to a type of aerobic interval training; the basic principle is bursts of intense training with periods of moderate activity. By training in this manner you keep your metabolism and your muscles from becoming accustomed to your workout, which translates to greater muscle density and increased cardiovascular benefit.
Fartleking around with weights
Your next work out try increasing the intensity of your weight by reducing the interval of rest and increasing the intensity of each set (Increasing the number of reps per set) or increasing the amount of weight per set. Either way your body will adapt by recruiting larger muscle fibre (Hypertrophy) and although weight training is predominantly anaerobic, training in this manner will also confer some aerobic benefit.
Keep it interesting and stay on track
No matter what method you adopt the most important thing is to keep your routine from becoming too habitual, your body like your mind can easily become bored so variety is not only the spice of life but also an integral ingredient for progress. Feeling sore the next day, (delayed onset muscle soreness (DOMS) is not a sign that you trained to hard, but that your body is adapting.
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