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Dear Bobby,
I know you are huge proponent on interval training Can you please tell me what is the proper interval training timing. Is there a right or wrong way to time each interval?
Some trainers utilize 1 minute intervals.
Others require intervals of 20 seconds with as little as 10 seconds of rest between each.
Some endurance-style coaches go 2 minutes on and 2 minutes off.
What do I think?
I like to use 35 – 60 second intervals. I say this because I believe this training method offers a complete training style for strength gains and fat loss. Ever since I can remember, and long before interval and circuit training became popular as a method in health clubs, I have utilized this style of training. The main reason I have done this is because it is the style that most closely resembles the way we run around as children. Go to the slide, then run to the monkey bars, chase your buddy around the merry go round and then get a quick drink of water. Then your friend will drive you crazy again and you chase him around again. You had no idea but you were interval training.
Remember those days?
I do use longer intervals on occasion and sometimes even shorter-than-35-second intervals because if you vary your interval training workouts you will always see your best results. Variety is a necessary component in ultimate results.
Dear Bobby,
I love to get your newsletter! Each time I receive it in my inbox I read all the info. I love your straight forward approach and shoot from the hip attitude. No fluff and straight answers.
I just purchased a ball, jump rope, and tube from your store because I travel a lot. It doesn’t seem to weigh down my luggage too much to bring a small hand pump and the two pieces of equipment. I would love it if you could give me a quick 30 minute routine I could do in my hotel room and on the road.
Thanks!
There is nothing better than getting an email like this. A motivated reader who is willing to get it done when on the road. I decided to mix in some body weight exercises for the routine. The premise was to do one set of each exercise for 15-20 reps and move on. There are a lot of moves.
* Basic push ups
* Ball squats
* Ball crunches
* Up downs
* Tubing back rows
* Walking lunges
* Reverse crunches with a ball
* Jump rope 100-150x
* L shoulder raises
* Ball hamstring curls (double or single leg)
* Alternate side crunches
* Jump rope 100=-150x
* Tube bicep curls
* Overhead tricep presses
* Supermans
* Mountain climbers
* Bridge
This reader also subscribes to my coaching site so she was able to log in and see the exercises in the video library.
Dear Bobby,
I get sore knees when I squat. I think I am training correctly but can’t afford a trainer. Can you help me out?
Obviously I would love for you to get checked out by a certified trainer and have him or her do an assessment on your form and body position. You also did not write me and include whether you have had any injuries or have had surgery in the past. Keeping all that in mind one of the best ways I utilize teaching the basic squat requires nothing more than a dining room chair, step bench, or basic bench. Whenever I teach the basic movements I simply ask someone to stand shoulder width apart and sit down in the chair. Then I have them stand back up. I look for things like needing hands to help get up, do they lean too far forward or back, which way do the knees move (in, out, stay centered) etc.
To truly get a good evaluation of your self it is best to hold your hands behind your head, contract your abs, keep shoulders back and pay attention to tapping the chair rather than sitting. All of these subtle changes keep you from getting to far off the basic track.
If you still have pain after these basic changes I would get evaluated as soon as you can.