According to Greg Justice of AYC Health & Fitness in Kansas City, Kansas, “the key to metabolic resistance training—or boot-camp workouts—is that it uses a perfect blend of both anaerobic and aerobic exercises to build muscle and burn fat as efficiently as possible.”
In broad terms, according to Justice, a successful boot-camp instructor can implement four basic types of interval/circuit training methods:
- Volume intervals. These are repetition-based activities; for example, 15 squats, followed by a minute of rest; then 2 more sets before moving to the next exercise.
- Time intervals. Participants alternate between exercising and resting for a set number of rounds. For a high-intensity, focused workout, for example, you may decide on 30 seconds of work followed by 30 seconds of rest for 20–30 rounds.
- Timed volume intervals. These combine the previous two methods. participants do a set number of reps in a certain amount of time. the idea is to shorten the amount of time needed to do the same number of reps. For example, you might do a series of 10 push-ups and 10 lunges every minute. If boot campers complete the movements before the minute is up, they have more time to recover before starting again.
- Density training. In this type of training, participants exercise as hard as they can for a specific length of time; for instance, they do as many jumping jacks or squats as they can for 2 minutes. the goal is to continually complete more reps as the body becomes stronger.
To read the full article from the January 2014 issue of the IDEA Fitness Journal click here.
For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.
© 2014 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
IDEA Newsletter Sign-up
|Extreme Interval Training
In this course you'll learn goal-focused intervals and over 50 dynamic exercises and drills to create extensive and intensive training formats.
|Cut to the Core
This is a raw, unedited video filmed live at the 2009 IDEA World Fitness Convention™. Cut to the Core is packed full of core-focused exercises that aim to improve the way you look, feel and live.
|September 2011 IDEA Fitness Journal Quiz 4: Plyometric Training
This continuing education quiz is an in-depth look at plyometric training. Plyometric exercises—jumping, bounding, hopping, arm pushing, and catching and throwing weighted objects such as machine balls—are movements that involve rapid eccentric and concentric muscle actions.