MEDIA
REVIEW
This book by author Barbara Lockhart presents a different
way of thinking about interval training. When practiced by
elite or at least serious athletes, interval training involves
bursts of intense physical activity and short recovery breaks
repeated many times. The focus is to elevate the heart rate,
allow time for limited recovery, then to once again get the
heart rate high. It's an alternative training strategy to
simply sustaining continuous physical activity. And it's proven
highly effective for those physically capable of coping with
elevated levels of physical stress.
Unfortunately, this type of high-intensity exercise is not
for everyone. Most of us simply aren't adequately physically
conditioned to exercise this way. CardioWaves presents a modified
form of interval training developed that author Dr. Barbara
Lockhart believes can work for anyone regardless of physical
condition. A long-time exercise scientist at Brigham Young
University, Lockhart not only developed this innovative exercise
program but also has spent years teaching it to others.
CardioWave interval training is guided by one simple principle.
In contrast to regular interval training, the rest interval
is long enough for pulse rate to drop to a comfortable level.
It's not as intensive as the type of training demanded of
more serious athletes but sufficient to promote and maintain
good health and fitness. Additionally, during the rest interval,
exercises are encouraged to actively relax, focus on their
breathing, and clear their minds of stressful thoughts. In
essence, the rest interval is meditative. Lockhart believes
that this technique engages both mind and body and contributes
to wellness in a way that high-intensity exercise does not.
Lockhart was herself a competitive athlete participating
in the Olympic Games in speed skating. After concluding her
competitive career she modified her training program to maintain
good health rather than a high performance level. She believes
that everyone regardless of their pre-existing fitness level
or physical limitations can benefit from her program. She
emphasizes that CardioWave training focuses on individualization
rather than a one size fits all strategy. Done correctly it
also minimizes the risk of injury and is a pleasurable rather
than painful physical activity experience.
The program begins with participants taking some preliminary
measurements so that they can chart their progress. Resting
heart rate is recommended because this type of interval training
program tends to see a reduction in resting heart rate. The
use of heart rate monitors is described. Those interested
in losing weight can of course also take a waist measurement.
Goal setting is encouraged.
Lockhart points out that for many years the public was encouraged
to exercise for at least 30 minutes several times weekly.
Unfortunately, this advice did not fit the schedule of most
Americans and was consequently ignored. What we've learned
is that the benefits of physical activity can be accrued with
shorter intermittent physical activity periods. And this is
something encouraged in the CardioWave program.
The book includes sample interval training worksheets with
guidelines for recommended levels of exercise intensity based
on an individual's physical condition. Lockhart encourages
flexibility and her program is designed to be tailored to
meet individual needs. A significant portion of the book is
devoted to the many benefits – physical and mental –
Lockhart believes can be accrued following the CardioWave
interval training principles. She shares case studies illustrating
the results of her program and includes references to research
supporting her claims.
The book concludes with a chapter on "The Philosophy
Behind CardioWaves." Lockhart suggests that we should
"give equal value to both the body and the mind."
She encourages readers to empower themselves, to take responsibility
for their health and wellness, and clearly believes that following
the principles espoused in CardioWave interval training will
help move us in this direction.
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