As the warm days of summer start to wind down you may be beginning to worry about how your progress in the gym will be affected by the numerous food holidays coming up: Thanksgiving, Halloween, and the nuclear bomb of eating events, Christmas, with all its parties and events.

Maybe you think that the best approach to combat excess weight gain while still enjoying the events is countless hours of steady state cardio, you know, long runs on the treadmill, torturous climbs on the stair master and endless cycles on the spin bike.

Or, you could try a much more efficient approach

Interval Training!

What is interval training?

Interval training is high intensity bursts of activity interspersed with lower intensity active rest breaks. A very simple example would be running up a long set of stairs very quickly then walking back down and repeating.

Why do interval training?

The main advantage of interval training is the short amount of time it takes to elicit excellent benefits. In fact, a recent review paper that looked at the benefits of high intensity interval training (Carrasco, 2017) found that in most cases, interval training resulted in approximately twice as much weight loss as traditional steady state training.

So how much should I be doing?

The review paper referenced above looked at eight research studies all of which used varying interval lengths and total times. Essentially, it makes little difference as long as the intensity is very high. Shoot for about 90% of your max heart rate during your high intensity interval.

How do I calculate my max heart rate?

Your max heart rate is based on your age. It is calculated as: 220-Age
For a 45 year old individual, their max heart rate is 220-45 = 175
Using 90% would give:175*0.90 =158
So…our hypothetical trainee would try to get their heart rate up to about 160 beats per minute during their high intensity interval

Making interval training work for you:

Aim for intervals of about 10 seconds of high intensity pace (fast running, cycling, swimming, etc) and 20 seconds of lower intensity rest (Walking, etc).
Try to sustain this effort for about 7-8 minutes
Be sure to warm-up and cool down for about 5 minutes before and after the intervals
If you want to increase your calorie burn, add resistance. This could involve pushing a sled :), using a resisted bike, such as a fan bike, or performing loaded carrying exercises such as farmer’s walks.

The Take Home Message

Interval training is a fast and effective way to experience awesome fat loss results.
For it to be effective though, the intervals must be very intense. You definitely should not be able to speak while doing the high intensity portion.
If you have any questions about how to incorporate interval training into your routine, please ask Jon and Thomas. They are happy to help!

Reference:
Carrasco, L. (2017). The effect of sprint training for reducing body fat in women. Strength and Conditioning Journal, 39(4), 89-96.

Prepared for the JKC Blog by Coach Thomas

Krissy Hussey

Personal Strength Training by Thomas King

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

Bruce Dyke

Personal Strength Training by Jon-Erik Kawamoto

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

Nancy Wadden

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

Paul Heffernan

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Sean Leet

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

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Lose Fat Faster With Interval Training