Interval Training

A great way to maximize your cardio vascular workout time, build endurance faster and burn more calories is to add interval training to your regular cardio workouts. Interval training can be done during any type of cardio activity and on any cardio machine. This includes running, cycling, rowing, swimming as well as the elliptical and Stairmaster machines. You can even incorporate high intensity interval training to your strength training regime.

Interval training is any exercise done at a high intensity, usually at 75%-95% of your maximum heart rate. It is then followed by a period of rest that is a much lower intensity and repeated for several sets. These intense intervals can be as short as 20-30 seconds or as long as 15 minutes for aerobic training. The goal during this rest period is to allow yourself enough rest and recovery, so you can again push yourself at that high intensity. Using a heart rate monitor can help you see if you are working at that high intensity and it lets you know when you have recovered and ready to go again for the next bout of work. If you don’t have a heart rate monitor, you can monitor your perceived exertion on a scale of 1 to 10, with 10 being the hardest you can push yourself. How long your interval sets are, the number you do and the rest time you need will vary from individual to individual based on fitness level and goals. That being said, there are some general rules of thumb to follow when doing interval training.

A rest period always follows the high intensity work. Usually that work-to-rest ratio is determined by the athlete’s fitness, but it is generally one, two or three times the length of the work in high intensity interval training. An example is a 30 second sprint will require 60-90 seconds rest if done at 100% effort.

In longer aerobic periods of work where your heart rate is not as high, say 2 minutes, your work-to-rest ratio is usually one to one.

You can incorporate interval training into your longer workouts as well, just realize your perceived exertion should still be at that 8-10 even though the pace you are working at is slower, but you are sustaining it for a longer period of time (5-15minutes), which will still feel very hard.

More and more research on the value of interval training continues to be done, leading many fitness experts to believe it is more beneficial for weight loss goals because it burns more calories in a shorter amount of time. Also, it is just as valuable for specific training goals of speed and endurance, with less training time being done in that steady state mode. With interval training, you are maximizing the time you have to work out, seeing better results as well as making working out much more interesting and fun. So on your next workout, give it a try!

Written by Laurie Leonetti
Personal Fitness Trainer, Seattle Athletic Club Northgate
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Summer Fun with an Open Water Swim

Nothing says summer fun like enjoying our beautiful shores of Lake Washington with an outdoor swim. Here are a couple of favorite spots that are perfect for an outdoor workout. Seward Park and Madison Park are two of the best swimming beaches in Seattle. Both have nice shorelines, plenty of shallow water before the deep water drop off and are easily accessible. If Lake Washington seems a little daunting, you can always head towards Green Lake and enjoy the swimming area there.

Before you jump in, remember a couple of things. Always swim with a buddy when doing open water swimming, never swim alone. Early mornings can be the best time as the waters tend to be much calmer then. Check the water temperatures before you go and if the water is a little too cold for your liking, then wear a wetsuit made specifically for outdoor swimming. These wetsuits are designed with a thinner and more flexible material and will enhance your open water experience. Too cold of water can make for a higher chance of drowning if not properly prepared. Finally check the bacteria and algal toxin levels before you jump in. As the weather gets warmer and warmer some swim areas level of bacteria pollution increases and may become a health risk for swimmers. You can find this information, as well as current temperatures online at www.green.kingcounty.gov/swimbeach. Armed with some friends, a wetsuit and a safe and clean swimming area, your open water swimming this summer is sure to be nothing but fun and exhilarating. Enjoy!

For more questions and information about open water swimming, please contact any one of our swim instructors or Aquatic Director Dan Lavin.

Written by Laurie Leonetti
Personal Fitness Trainer, Seattle Athletic Club Northgate
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Improving Your Swimming: One Lap at a Time

Swimming, like any other sport takes dedication, focus and practice. If you are ready to take your swimming to the next level, whether you are a beginner or experienced swimmer, think about revamping your training schedule just a bit to get the most out of the time you spend in the pool.

First of all, determine what your goals are and be prepared to dedicate some specific times for your training. Are you a beginner and want to learn just how to swim more efficiently and be comfortable in the water, or are you training for a specific event and want to improve your conditioning and speed? Look at your personal schedule and pool schedule and determine how much time you can spend in the water. For beginners that may mean 2 or 3 times a week, 30 to 60 minute a session. More advanced swimmers, 3 to 5 times a week, 60 minutes or more per session. For beginners, consider enlisting the help of a coach for a private or semi private swim lesson to get some instruction and training tips. More advanced swimmers consider challenging yourself at an organized workout A swim conditioning class can take your swimming to the next level, incorporate endurance and speed into your workouts and build some camaraderie with other swimmers.

Secondly make sure your practice time is focused. Have a plan when you get to the pool. Swimming back and forth is fine, but to make the most out of your workouts, mixing your practice time up with some drills, speed work and conditioning work will help improve your swimming abilities the most. Consider focusing on something different each practice; drills and technique one day, speed work another and conditioning and endurance on another. Or determine what your weaknesses are and be sure you focus on those for at least a portion of your workouts every time you are in the pool. This will help you see the greatest gains over time.

Finally, like any other sport repetition is key. You have to be willing to practice and put the time in to see positive results. Again enlisting the help of a swim coach to review your stroke, give you some specific instructions and assist you in developing a regular routing may be helpful. Or finding an organized swim conditioning class that meets on a regular basis can keep you on track and motivated. Arranging time to swim with a friend or buddy can also make you more accountable and make swim time that much more fun.

Swimming is great exercise, and although the learning curve is big, with lots of practice and help from a coach you can see quick results and will enjoy your time in the pool that much more.

Written by Laurie Leonetti
Swim Conditioning Coach & Swim Instructor, Seattle Athletic Club Downtown