Interval training with weights has become popular, thanks in part to the rise in kettlebells as a weight loss tool. Interval training began as a way in which to train for activities such as cycling or running, but you can use any full body exercise that can be performed for high repetitions and places a great demand on your cardiovascular system.
Interval Training Basics
Interval training developed as a way to train for activities such as running or cycling. In performing intervals, you train at a pace greater than your normal, long distance pace. You only train at this pace for a brief period; then, you spend another brief period training at a much slower pace. Alternate between the two levels of intensity, work and recovery, for a set number of intervals. This type of training allows you to work at greater intensities, taking advantage of your body's anaerobic energy systems.
Weight Training Exercises With Intervals
Any activity that uses many muscle groups across your entire body can be used for intervals. Intervals do not work very well with exercises involving only one muscle because it will not produce a great enough demand for oxygen. Compound, full body exercises that can be easily repeated are best. Such exercises include variations of the Olympic lifts, including snatches and cleans. These movements can be performed with kettlebells, barbells, dumbbells or even sandbags.
Advantages to Interval Weight Training
High intensity interval training with weights can result in nine times as much fat loss as traditional cardio. By training with weights, youalso stimulate your body to maintain or increase your muscle mass, resulting in a higher resting metabolic rate. By selecting certain exercises, you can also tailor the specific stimulus to match different activities. A rock climber, for example, might use kettlebell snatches for intervals to take advantage of their pulling movement and grip demands.
Disadvantages to Interval Weight Training
The lifts that work best for interval training require a certain amount of skill to perform them safely and free of injury. Lifts such as the clean, the snatch and the kettlebell swing involve the powerful muscles of your hips, but also place significant stress on your lower back. While the volume of weight training intervals is less than that of running or cycling, repeated movements with poor technique can contribute to lower back injuries.
References
- Sport Fitness Advisor: Interval Training for Sport
- Mahler's Aggressive Strength Kettlebell Training; Interval Training for Serious Fat Loss; Josh Henkin; 2007
- "Full Throttle Conditioning"; Ross Enamait; 2007
- T-Nation; Hierarchy of Fat Loss; Alwyn Cosgrove;
- Vertical Jumping.com; Olympic Lifting for Maximum Vertical Jump; Jack Woodrup
- Kettlebell Basics; Lower Back Pain During the Kettlebell Swing; November 2010
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