15:15 VO2max protocol

I tried something new today, in fact it's a workout borrowed from the mind of Kenneth Jay.
A very simple session but very effective nonetheless.
It consists of 80 sets of 7 reps with a 16 kg kettlebell (or whatever you can manage)
Set your interval timer, if you have one, for 15 seconds rest followed by 15 seconds work period x 80. Seven reps per set will equate to 560 snatches. Alternate arms so you work both sides equally. I averaged 165 BPM heart rate during the session and hit a peak of 175. It's a tough workout which will really get your cardiovascular system working but at the same time the ramp up rate on the heart is quite gentle due to the short work periods. My heart rate seem to increase at quite a linear pace hitting about 160 by set 30. Once up there, that's where it stayed. I also did the session outside in a windy garden but still got a good sweat on.
By the time I got to the 60th set, my palms were starting to get a bit sore, but then, I don't usually rep such high numbers.
It's vital to remain disciplined throughout the session. It's all too easy to start getting sloppy as you get tired but the last rep should be as good as the first. If this can't be maintained, you're using too heavier a weight. Time to down size.
Next up will be an attempt at using the 20 kg kettlebell. This will be brutal but it's a challenge I am very much looking forward to.

Introduction to High Intensity Interval Training

Interval training is king of the cardio session. Nothing makes me feel more dread then a boring steady state session, endlessly pounding the pavement, pushing on the pedals or pulling on the handle of a rower.

I do believe that there is a place for steady state cardio and many people say that they get into a transcendant state whilst performing it. Well, I guess that's one way to get through it. But, for me, when I do a high intensity interval session, I feel very much with it, focused, determined, eager, excited, relishing in the pain of lactic acid build up.

If all this sounds a little bit masochistic then I guess it is. Your pain intolerance will improve when you subject yourself to regular HIIT sessions and so will your fitness, massively.

Many times I've heard people say that they hover around 60 - 65% of there maximum heart rate because they believe they are working in the fat burning zone. As a matter of fact they are, but this approach is short changing them. They have been misled to believe that this is the best way to lose fat and it's usually because the diagram on the machines console tell's them so.

It is true, if you exercise at a heart of 60 - 65 % of your maximum, then a high percentage of the calories you burn will come from fat, say 60% with the rest coming from glycogen. However because you are exercising at a relatively low intensity, your overall calorie burn will also be low. Basically if you train for half an hour and burn 250 calories total and 60% of this is from fat, that's a total of 150 calories from fat. If, during a HIIT session you burn 500 calories and of these only 40% are from fat, that equates to 200 calories from fat.

This isn't the only benefit however. Once you achieve a reasonable state of fitness, training at 60% heart rate isn't going to make you any fitter. You become one of the many thousands of gym rats doing endless cardio that only maintains an average level of fitness and never increases it. This may be fine for some people and some reading this may think, 'so what, I'm fit, what's wrong with maintaining it', well, nothing, if you want to have a mediocre level of fitness.

If on the other hand you want to be super fit, the solution is High Intensity Interval Training.