Question for Cathe re: Interval training, Circuit training and Weight Training...

[JerseyCurl]

Dear Cathe,

Hi, I have a few questions. First, regarding what is the difference between Interval and Circuit Training? What is the purpose for each and which one is better? Second, regarding Weight Training, you say to rest 48 hours between weight workouts to give the muscle time to rest and rebuild, well if you are doing say the pyramid series or doing the slow and heavy series where does circuit training fit into this? Thanks.}(

 

[L Sass]

Bump - I'd like some input too.

Lorrie

 

[kathryn]

I'm obviously not Cathe, but until she gets to you:
Interval training consists of incorporating higher intensity intervals that approach or may even venture into your anaerobic threshhold (the exercise intensity at which your activity can't be sustained for long because you can't get enough oxygen--anaerobic+ without oxygen).

Some of the advantages are:when you go back to the steady state moves after the intense intervals, your body keeps burning more calories than it would if you didn't include the intervals in the workout. Intervals are supposed to be an efficient way to burn more calories while avoiding the fatigue and injury risk that a full, all-out workout might present.

Circuit workouts began in gyms where you move quickly from one piece of exercise equipment to the next, making your resistance workout more efficient and, some say, adding cardio benefits. It is an efficient way to weight train. The term is also used for workouts that go back and forth between weights and cardio.

If you are doing another weight workout (like the pyramids or SH), you should leave one day between weight work and circuit workouts. There may be some exceptions, like doing a lower body circuit workout the day after an upper body workout, or some other way where you avoid working the same muscle groups with weights two days in a row.

For example, you could do:
Day 1: PLB
Day 2: PUB
Day 3: cardio
Day 4: circuit
Day 5: cardio
Day 6: PLB
Day 7: PUB

Or with S+ H (which I'd use with more recovery time:
Day 1: S&H Legs (and shoulders? haven't done it for a while!)
Day 2: cardio
Day 3: SH legs
Day 4: SH arms (?)
Day 5: cardio
Day 6: circuit
Day 7: off

Just a couple of "off the top of my head" ideas

 

[JerseyCurl]

bumping for Cathe.}(

 

[JerseyCurl]

Bumping for Cathe}(

 

[Cathe Friedrich]

Hi Jersey Curl!

There are varied definitions out there because I know I have read of many.

However, in my book, when I refer to interval training, it any high intensity cardio training in which you have high intensity blasts mixed in with recovery blasts to stimulate better overall aerobic capacity. This in turn makes you more proficient at your steady state workouts, strengthens your heart muscle, improves your ability to work at higher intensity levels without putting you at greater risk of injury since you are now stronger to handle this. It also burns more overall total calories which will aid in fat loss.

Circuit training, again in my book, is where you alternate cardio with weight training to gain benefits of both strength training as well as cardio conditioning all in one workout. I like to use these types of worouts when I am tight on time or looking for that one extra workout for the week that touches on all the things I already worked hard earlier in the week. Depending on its structure, sometimes these can be used as plateau breakers or stamina testers.

I personally do not find one to be better then the other since they are so different in nature. Depending on what your goals are, you may find one adding more value then the other at a particular time.

As for where the circuit training fits in, as mentioned above, I like to put them in as the "toucher upper" workout.

For example S&H:

Mon: S/H (select an upper body)
Wed: S/H (select the other upper body)
Fri: S/H Legs
Sat: Cardio and Weights (this circuit works only upper body w/weights)

For Example Pyramids:

Mon: Pyramid Lower
Wed: Pyramid Upper
Fri: Boot Camp or High Step Challenge
Sun: Cardio and Weights (this circuit works only upper body w/weights)

Hope this helps

 

[JerseyCurl]

Thanks, Cathe it does.}(

 

[Mariela]

Cathe, "in my book"...is that symbolic, or are you literally writing a book?

Mariela

 

[L Sass]

I didn't catch that Mariela - wouldn't that be awesome if she really were writing a book??!!!

Lorrie

 

[atiman]

I was wondering the same thing!!!!


Namita