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Old 03-17-2010, 02:12 PM   #1
Nancy Cohen
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Designing an Interval Workout

I'm designing a 50 minute cardio interval class, and have a question about my plan.

Sets #1 and #2 each consist of 10 exercises each. Each interval is 60", followed by 30" active recovery (not full rest). Includes 60-90" rest between sets 1 & 2.

Set #3 consists of 12 exercises. Each interval is 20" all out effort followed by 10" of complete rest.

My question is, can I mix it up by doing Set #1 (60"/30" intervals), then Set #3 (20"/10" intervals), and then back to Set #2 (60"/30" intervals)? Is there any reason that I should NOT break it up like this? I'm just looking for variety.
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Old 03-17-2010, 02:23 PM   #2
Lincoln Brigham
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Re: Designing an Interval Workout

I think I remember Greg Glassman saying there are no bad intervals.
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Old 03-17-2010, 02:35 PM   #3
Diego Sommariva
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Re: Designing an Interval Workout

I think an important thing to look into is that it is not so intense or with so little rest that the people can't do the last exercises properly. Do you try out your classes before putting your clients through them? If not it might be a good way of testing the intensity/rest periods and if you need to add more of one or the other.
On paper I normally think a workout is pretty easy, then I hit it and it wipes me out. Your class wiped me out just looking at it :P

Good luck!

Diego
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Old 03-17-2010, 02:35 PM   #4
Nancy Cohen
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Re: Designing an Interval Workout

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Originally Posted by Lincoln Brigham View Post
I think I remember Greg Glassman saying there are no bad intervals.
That's what I was thinking! But, figured I'd better ask everyone here for their expert opinions as well.

Thanks.
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Old 03-17-2010, 03:40 PM   #5
Jonathan Cedolia
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Re: Designing an Interval Workout

Excuse my ignorance but are you looking to design a body pump class?
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Old 03-17-2010, 04:35 PM   #6
Nancy Cohen
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Re: Designing an Interval Workout

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Originally Posted by Jonathan Cedolia View Post
Excuse my ignorance but are you looking to design a body pump class?
Sorry, don't know what a body pump class is.

This is just a cardio class, with intervals, using minimal equipment. Here's an example of what I'm working on:

60 seconds of mountain climbers/30 seconds of slow, easy tricep kick-backs with light weights

60 seconds of burpees/30 seconds slow, easy squats with bicep curl w/ light weights

etc..
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Old 03-17-2010, 04:47 PM   #7
Nancy Cohen
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Re: Designing an Interval Workout

Quote:
Originally Posted by Diego Sommariva View Post
I think an important thing to look into is that it is not so intense or with so little rest that the people can't do the last exercises properly. Do you try out your classes before putting your clients through them? If not it might be a good way of testing the intensity/rest periods and if you need to add more of one or the other.
On paper I normally think a workout is pretty easy, then I hit it and it wipes me out. Your class wiped me out just looking at it :P

Good luck!

Diego
Good advice, Diego.

I tested out part of the workout on myself, and then I tried out a version of this in a class yesterday. It was a hard workout!

I always tell people to slow down or rest if they need to, and then to start up again when they feel ready, and I give them easy modifications as well. I try real hard to accommodate, and keep safe and happy, people of different abilities! And I do stress form over speed/cardio performance as they tire.

I know what you mean, that the workouts look easy on paper, and then in real life, they kill you! After I did the first version of this workout for a class yesterday, I did decide to modify it for next time, especially since the participants were not in super-fit condition. I added more rest between the sets, and actually made the big sets shorter. And I made the recovery exercises easier.
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Old 03-17-2010, 06:51 PM   #8
Jonathan Cedolia
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Re: Designing an Interval Workout

Body pump classes are intervals of (squats, lunges,deadlift high pull, hangclean press, pushups and curls. They use those little plastic weight things and do high reps for about a min on 30sec off. If you do a search for it, you might get some good ideas of it for the ratio and incorporate your own exercises in. Hope this helps.
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Old 03-18-2010, 02:26 PM   #9
Nancy Cohen
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Re: Designing an Interval Workout

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Originally Posted by Jonathan Cedolia View Post
Body pump classes are intervals of (squats, lunges,deadlift high pull, hangclean press, pushups and curls. They use those little plastic weight things and do high reps for about a min on 30sec off. If you do a search for it, you might get some good ideas of it for the ratio and incorporate your own exercises in. Hope this helps.
Oh, that's interesting. I will do a search and check it out. Thanks!
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Old 03-18-2010, 02:28 PM   #10
Jamie J. Skibicki
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Re: Designing an Interval Workout

Nancy,

For a class setting, I would prefer to start the interval low, so you go more intensely and then increase the intervals each week as people adapt. I'm old fashioned, I love progressive overload.
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