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FITNESS Weighted wonders – interval training 3

Male lifting weights

Interval training for weights

Personal Trainer
Paul O'Brien

Interval Training 3
Astonishing results can be intervals away. Traditionally, weight training (now commonly known as resistance training) has revolved around a few basic templates. Those looking to lose weight or maintain weight loss have generally focused on high repetitions of exercises (between 10-20 repetitions) over a given number of sets (normally 2-3).  Those wishing to bulk focus on fewer repetitions and more sets. Depending on your stated goals and preferences, the weight lifted and type of resistance would also vary (bodyweight, dumbbells, kettlebells etc).
Whichever of the categories you fell into, it generally meant a prescribed program of between two and six sessions per week, lasting from 45 minutes to 2 hours or more. That’s a lot of time in the gym.
Changing this approach by applying the principles of interval training to a resistance program brings a number of advantages:

Time efficiency
With resistance intervals, an effective workout can be achieved in five minutes and rarely exceeds 20 minutes.

Metabolic demand
Due to the constantly mobile and intense nature of intervals, a properly prescribed resistance interval program can offer greater challenge to the body than longer routines. The body can benefit from the after-effects of these workouts for over 48 hours after the session is completed.
The muscle’s demand for oxygen to fuel recovery drives this process, known as excessive post-exercise oxygen consumption (EPOC).

Resistance intervals can be constantly varied to provide extra motivation and stimulation for workouts.
While this can also be done with standard resistance training, more options are available with intervals.

Injury risk
Studies show that interval training can have a less-significant impact on the muscles and joints than much longer bouts of exercise. Though interval training is intense, the proper use of rest intervals in a properly structured program and the shortened timeframe of the workouts can lessen the likelihood of injury. As with all forms of resistance training, the key is proper technique.