Roadwork
Interval Training
by Joe Leinhauser — Owner/Irongloves Boxing
Interval training to describe it best in layman's terms, are short bursts of all out power, it is pushing your body to the max for seconds at a time. Interval training is the key to conquering both; burning the fat while increasing your endurance.
The best time of day for interval training is first thing in the morning on an empty stomach, reason being; your metabolism will burn fat more efficiently, & if you cannot workout in the morning, then do so 3 hours after your last meal. Training will be over the course of 4 days, 3 of the days will consist of interval training, the 4th day is distance training day.
(Example days: Monday, Wednesday, Friday, & Saturday.)
Two Types of Interval Training are Stationary Bike & Sprinting
You can choose either to do the bike or do your training outside, personally I like to mix it up & alternate back & forth from week to week. One week I'll do the bike, or even do bike for 2 weeks worth, then switch over to outdoor sprinting. Sprinting can also be performed on a treadmill. You will need to purchase a timer or stop watch.
Stationary Bike Interval Training: (Days 1, 2, & 3)
3-5 minute warm-up, then for 30 seconds increase to level 10 or higher (gasping for air type level), then coast for 90 seconds (coasting should be at a level 5). Repeat this order for a total of 15 times with a 90 second coasting in between the high levels. Total time is approx. 30-35 minutes, ending with a 3-5 minute cool down.
Goes like this...Stationary Bike Interval Training: (15 Rounds)
Warm-up first, then 1 round of 30 seconds at level 10+, followed by 1 round of 90 seconds at level 5, when 15 rounds are completed, do the cool down. Total workout time 30-35 minutes.
Sprinting Interval Training: (6 Rounds)
Warm-up first, then 1 round of running or jogging for 1 minute, followed by 1 round of sprints for 30 seconds, at the end of 6 times/rounds, cool down w/walking. When this workout becomes easy, bump it up to 12 times (12 rounds). Eventually you want to get to 20 rounds for real hardcore training.
I hope you get an idea what interval training is about, I usually refer to it as pain training. You must surpass the pain threshold & train through it, honestly, you will be amazed how quickly results will occur, saying good-bye to those love handles & any of those other hidden fat pockets!
Day 4 is the distance day, 3 options:
- 45 minute bike ride
- 3-5 mile run/jog
- 45 minute to 1 hour walk.
Too much distance could be costly to muscle mass, but there is still a need for distance in order to be a great boxer that can last in the ring. This is why distance is only done 1 out of the 4 days & not done everyday like old school. Old school boxers would run everyday, with science & technology boxers have become educated on interval training, their body doesn't become broken down & they maintain size/muscle.
IMPORTANT: Remember to eat complex carbs 20-30 minutes after aerobic training to help replace glycogen in the muscles.
