Intervals vs Aerobics

“Intervals vs Aerobics”

I see this question a lot on the forums.

What is better for loosing weight and burning fat?

Intervals or steady state Aerobics.

I am by no means a fat loss expert, but Alwyn Cosgrove is a fat loss expert.
I recently began reading his new book called “Warp Speed Fat Loss”
I think Alwyn finally puts this debate to rest.

Without going into all the details and science, I will present his point the way I see it.

Step 1 –“Fat Mobilization”

Fat is basically stored triglycerides that must be broken down into free fatty acids (FFA) for transportation to the muscles to burned as energy. The best way to breakdown fat for transportation is “Interval Training”
Alwyn does explain the science behind fat mobilization.

Step 2 – “Fat Burning”

Once fat is broken down and in the bloodstream, it must be transported to the muscles or body tissue to be used as energy, and whatever is not transported is simply redeposited as fat. So after an “Interval” session Alwyn recommends a 5 minute rest period to allow FFA’s to be dumped into the blood stream, then follow that with a 20 minute steady state aerobic session, because aerobics will utilize fat as a primary source of energy.

In other words “Aerobics” will burn available fat, but the fat has to be made available with “Intervals”.

Alwyn does a much better job in his explanation, if you are wanting cutting edge fat loss info, I highly suggest “Warp Speed Fat Loss”



Now how I think someone training with kettlebells, may be able to place into a routine.

1. Warm-up x 5min
2. TGU x 5 min
3. Snatches 5r/5l every minute on the minute for 20 minutes
4. Active rest for 5 minutes
5. 20 minutes of Steve Maxwells Daily dozen joint mobility exercises.

If you have never performed joint mobility exercises they can be a workout in and of themselves, you will move your entire body with deep breathing, and Aerobics does mean with Oxygen and after 20 minutes of KB intervals, I think jogging for 20 minutes may leave you O2 depelted. Probaly be to demanding to qualify as steady state aerobics.
My Blog My Opinion

Ropes Gone Wild!

I began my Memorial day weekend by attending a

"Ropes Gone Wild"

workshop led by Antony Diluglio
of Punch Kettlebell Gym.

What a great compliment to Kettlebells.

Heart Thumping Metabolic Conditioning.


Anthony put us through a 4 station circuit, and each station was 1 minute long.
All together we performed 4 different circuits, and with ropes and KB swings can you say gassed....

Each circuit was different but basically the breakdown was

• KB exercise
• Ropes
• BW squat movement
• Push-up variation.

I am pictured here on the 2" 50 foot rope.

This was our last station of the last circuit of the day, and I am Smoked!!

I am doing everything wrong, using my arms to get the rope to move,
instead of my body working as a unit and the rope becoming an extension of my
hands. Video never lies.






Everyone had a great time and Anthony is an excellent teacher,
I highly recommend his DVD's and workshops.

For more on Ropes Gone Wild and Kettlebell Circuit Training.
Check out the Art of Strength.

Football Workout

Today's football workout.

60 players divided into 3 teams of 20.
10 minutes each station with a 2 minute transition.

1. RKC Swing workout

Jason C. Brown did this as a "Snatch" workout at the Sep 2007 RKC

Partner Up, 1 KB

1st person 10 swings right, 10 swings left, wheel barrel out 20 yards and back.
Partner goes.

• round 2 - 8 swings r/l
• round 3= 6 swings r/l
• round 4 = 4 swings r/l
• round 5 = 2 swings r/l

2. Spartan Tire Flips

2 tires and two teams of ten.
2 teams are split evenly 10 yards apart.
Start with a tire flip and then jump up -in and out of the tire
run around and repeat for 10 yards and tag your teammate.

3. Plate sit up and press

You Go I Go with a partner 10,9,8,7.......

Kids had Fun and good work.

21 st Century Programing with Kettlebells

I earn my living as a Physical Education teacher,
but what I really enjoy is being a student.
I love to learn so I never miss the opportunity to go
to a Perform Better Summit, when one is in town.
At the previous PB seminar I attended
Alwyn Cosgrove presented a great lecture called

"Fitness Training for the 21st century"

In his lecture Alwyn discussed 7 categories or components
that should be included into a well designed fitness program.

1. Mobility, Activation, and Movement Prep
2. Injury prevention, rehab and corrective exercise.
3. Core training
4. Elasticity/reactive training
5. Strength/resistance training
6. Energy system development
7. Regeneration

I agree with Alwyn and as I thought about it, I believe
the RKC system incorporate these 7 categories
without even knowing it.

For Instance categories 1-3 can be covered in a good
joint mobility program with a kettlebell.
Steve Maxwell has a great kettlebell warm-up routine.

Here's an example.

• Slingshots
• Figure 8 to a hold.
  
• Halos
• KB good mornings
• KB wave squats
  
• Windmills
• Overhead squats

Lets skip to category 5 (strength and resistance training)

In KB Land this category would be classified as "Grinds"

• TGU
• Squats
• Presses
• Rows
• etc....

Category 4 "Elasticity and Reactive Training"
Many exercises can fit here various Olympic lifts, plyometrics,etc

Category 6 "Energy System Development" otherwise known as your "Cardio"
or interval training.

In my mind "Ballistics" can kill both of these birds with one stone.

• Swings
• Snatches

Category 7 - Regeneration (foam roll and stretch.)

Let me give you an example program that all RKC's are familiar with.
A variation of the "Program Minimum".

• KB mobility drills x 10 min (categories 1-3)
• TGU x 5 min (category 3 and 5)
• Swings x 12 min (category 4 and 6)
• Foam roll and stretch x 10 min

Total time = 37 min
Quality not Quantity!

Here is another example.

KB joint mobility x 10 min
A1 - Clean/Squat/Press x 5 reps each arm
A2 - Pull-ups x 5 reps
For rounds AMAP x 12 min
30/30 swings x 10 min
Foam roll and stretch x 10 min

Total time = 42 minutes but again very efficient.
All major muscles and movements are covered.

Think about how you can design a fitness program for the 21st Century
for yourself and your clients.