1. Following on from Part 1 of our basic programme writing series, we’ll now look at the cardiovascular aspect of your client’s programme.
Interval training is more effective than steady state cardio
• For most clients, we recommend training CV after the resistance component has been completed.
• This is because for most client’s goals, the resistance training will be the most important part of the programme.
• This will obviously change if the client’s goals are CV or endurance based.
2. Interval Training vs. Steady State Continuous CV Training
• Generally, we will look to start beginners off doing some steady state cardio and progress the workload intensity to interval training as their capability advances.
• In an hour long programme, we suggest to do between 10-15 minutes of CV training.
Benefits of interval training
Interval Training will benefit the client more by:
• Working at a higher intensity so that the workload is achieved in a shorter period of time.
• Involving the client more in the workout as they need to concentrate on the work:rest intervals.
• Increasing their metabolic rate and keeping it elevated for a longer time period once training has ceased. This will impact the number of daily calories burned.
• Spending less time overall doing CV, as most clients get bored doing long periods of CV.
• Lowering the incidence of overuse injuries.
Stay tuned for part 3 of my program design series coming to you soon, and in case you missed it – here is part 1.
Dedicated to your success.
Toby Clay
European Personal Training Institute