Gymboss Interval Trainer

Gymboss Interval Trainer. This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency.
One or two different time intervals from 2 seconds to 99 minutes
Auto mode keeps repeating through intervals
Set up to 99 rounds
Manual mode acts as countdown timer
Alarm by beep, vibration, or both
Alarm duration of 1, 5, or 10 seconds
AAA battery included
Size of a small pager
Water and shock resistant
Maximize your training to increase:
Anaerobic endurance
Cardio endurance
Increased VO2max
Muscle strength, size, and endurance
Fat loss

Workouts:

BOXING / MMA / MARTIAL ARTS

Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

Training 3 minute rounds and 1 minute rest is good, but seldom are matches a steady 3 or 5 minutes of fighting. Often there are many short 10, 20, or 30 second high intensity bursts within a round followed by very short recovery periods. Training for these shorter, higher intensity periods that are followed by very short rests, may give you the needed advantage over a fighter who does not.

Running and jumping rope are a critical part of a fighter’s cardio training, and mixing intervals of high and low intensity to your training regime can increase your cardio endurance and VO2max. To successfully elevate your cardio fitness to the next level you should train above your comfort zone for 2-5 minutes followed by a 2 minute recovery at a reduced pace, these intervals should continue for 30 minutes. A Gymboss timer is easy and effective for training these intervals as well as any type of aerobic or anaerobic intervals.

A Gymboss timer is also a good tool for weightlifting whether you are training for strength or endurance. Stop guessing at your rest between sets and keep your workout on track by starting a set at a given time interval.

Most boxing round timers limit your training to 3 minute/1 minute intervals, with the GYMBOSS timer you can time any work interval and any rest interval you desire.

WEIGHTLIFTING

EXACT REST BETWEEN SETS
Any rest period you desire (30, 60, 90 seconds, 2, 3, 5 minutes, or any other time you want) can be set. When you complete each set simply push the start button to begin timing, when it alarms (choice of beep, vibrate, or both) begin a new set.

EXACT WORKOUT DURATION
You have set amount of time to complete your workout, using a GYMBOSS in auto mode you can begin a new set at a time interval of your choice, when the timer alarms simply begin another set, this will continue repeating and will also display how many sets you have completed.

The possibilities are endless and you control the workout intensity to reach your specific goals.

Interval time
workout duration
# sets completed
90 seconds
30 minutes
20 sets
2 minutes
30 minutes
15 sets

GYMBOSS timer clips to your belt and alarms by beep, vibrate, or both.
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss………

Rest period between sets is an integral factor to the success of any strength training program. Depending on your training goals and level of conditioning, optimal rest periods between sets can vary from 10 seconds up to 5 minutes! It takes 3.5 to 5 minutes to fully recover from a set of intense exercise, however, resting for this time period to allow complete recovery is not optimal for all athletes. Here are some of the recommended rest intervals for different training goals.

STRENGTH ATHLETES
You want to be stronger to perform better, your optimal rest period is 3-5 minutes, allowing you to produce the greatest muscular force possible for each set performed, and thus receiving the greatest absolute strength gains from your training.

BODY BUILDING AND ENDURANCE ATHLETES
A rest period 30-90 seconds creates high lactate levels in the exercising muscles forcing the body to improve its ability to combat the accumulating lactate thereby improving your ability to sustain near maximal contractions over a given time period.

These are general guidelines and no matter what your sport or fitness passion may be, understanding the science of rest between sets is critical to reach your training goals. Different rest periods produce very specific results, it is up to you to decide which rest will be of greatest benefit to you, and the GYMBOSS timer will make it easy to reach your workout goals faster, and with better results!GUARANTEED!!!!!!

While lifting weights GYMBOSS can be used two different ways:

In “Manual” mode set your desired rest from 10 seconds up to 59 minutes, each time you finish a set, just start the timer again. Easy and accurate.

OR

Figure out how long it takes to complete a set and your desired rest, (for example: 10 reps takes 30 seconds + 1 minute rest = 1minute 30 seconds). Set timer to 1 minute 30 seconds and using the”Auto” function, timer will continue to alarm every 1 minute and 30 seconds signaling you to start a new set. In just 30 minutes you can do 20 sets!!!!!!
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss

RUNNING / SPRINTING

If you are a runner who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

The technique is to introduce into your normal routine some short periods of slightly higher pace for a short period such as 1 minute. Then drop your pace back below your normal pace for 2, 3, or 4 minutes. Continue these intervals during your running or walking routine and each week as your comfort level improves you can lengthen the fast pace and shorten the rest phase putting a slight extra stress on your system which will, in time, lead to an improvement in your speed, aerobic fitness, and your anaerobic threshold. These intervals are easily timed with a Gymboss timer.

Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Originally designed to sprint for the 20 seconds, trainers now use for any cardio training and also for strength endurance using large muscle groups such as squats, leg press, deadlifts, power cleans, and other movements as well. Its only 4 minutes, but it is 4 very demanding minutes.

Power Cleans, Squats, Dead lift – Complete a rep every 8 seconds for 10 minutes.

Kettlebells – 5 power snatches L arm, then R arm, 5 swings L arm, then R arm. Accomplish this in 1 minute, then rest for 30 seconds. Increase the weight as necessary staying within the 1 minute. 10 sets to begin working up to 20 sets. If you don’t have kettlebells, dumbbells work well also! Adding 10 squat thrusts after the swings is a good addition but you‘ll need to increase the time as appropriate.

INTERVAL TRAINING

Stuck in an exercise slump? Try Interval Training to revitalize your aerobic workouts. Interval Training will improve your aerobic capacity, the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles. You’ll raise your anaerobic threshold; the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. Thus, you’ll be able to work out harder and longer. You’ll burn more calories, thereby improving your physique, plus you’ll add more challenge and interest to your workouts – keeping you on the road to fitness.

Simply put, Interval Training means varying the intensity within a workout. The Swedes call this “Fartlek”, or speed play. You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level, add some intense intervals.

Here are some ways to incorporate Interval Training into your routine. Remember to always warm up thoroughly before trying any of these techniques.

Outdoors, walking: walk for five minutes, then speed walk (or run) for one minute, repeating throughout the workout.

Outdoors or treadmill running: run for five minutes, then run a faster pace or sprint for one minute, repeat.

Treadmill hills: walk five minutes, and then incline for one minute, repeating throughout the workouts.

Stationary Cycling: ride normal five minutes, then increase resistance and speed for one minute, repeating throughout the workout.

As your fitness level improves you can increase duration or intensity of the speed interval and/or decrease the resting interval. The key is to go past your comfort zone, pushing yourself a little further each time. By timing your intervals, you’ll get more out of your workout and prevent boredom

WOMENS’ FITNESS

Exercise of all kinds can be fun as well as rewarding, but we must also complete our workout within a practical time frame in order to complete the rest of your day’s activities.

Disciplined intervals of exercise and rest are necessary for optimum results for every routine, but clocks, stopwatches, or other timing methods are just not practical. Until now timing your work and or rest intervals is largely a matter of guesswork.

The GYMBOSS interval timer is your perfect workout partner, telling you when to change pace, start a new set, or change poses, with a beep, vibration, or both. GYMBOSS easily controls the duration, intensity and pace of your workout based on your preferences allowing you to focus on your exercise.

Do you try to guess how long 30, 60, or 90 seconds is? Do you find yourself interrupted by others? Is the duration of your workout unpredictable? How does this affect your workout?

When you take pleasure in physical activity, it’s not exercise! The GYMBOSS Interval Timer can help you enjoy getting fit, and once you reap the benefits, you’ll easily find time for it everyday. Before you know it, you’ll be looking, feeling and performing great!
Body For Life Workout
Weight Training
Running / Sprinting
Cardio/ Aerobics
Curves
Boxing / Martial Arts
Interval Training
Tabata
Yoga
Stretching
Circuit Training
Learn To Run
Tips for Using Your GymBoss Timer for More Productive Work Outs:

Learn to Run – The GYMBOSS Interval Timer repeats through two different time intervals, notifying you to begin your running or walking intervals. Your beginning running program couldn’t be easier if you had a trainer at your side!

Running – Train to run better, faster and longer with interval training! Begin with short periods of running at a pace slightly higher than your normal comfort zone, followed by intervals of easy running or jogging.

Cardio – Customize your own workout on a stationary or spinning bike, treadmill, elliptical, or any other cardio trainer.

Yoga – Set for 1 minute intervals and change positions at every alarm.

Stretching – Set for 35 second intervals and change positions at every alarm.

Circuit training – Set for 1 minute intervals and change stations at every alarm.

Curves – Set vibrate alarm to 35 seconds and change stations at each alarm. Listen to your own music at Curves or complete the Curves program at your gym or home.

Weightlifting – Start a new set every 90 seconds. In 30 minutes, this will yield 20 sets.

Additional GYMBOSS benefits:
Plan an exact workout duration
Take advantage of consistent rest and/or work intervals
Avoid distractions
Focus on your workout, not the clock

LEARN TO RUN

There are all sorts of official reasons why people should exercise and you can find those in any health magazine, Web site or book, I am going to give you the “other” reasons to run. The reasons that motivate most people:

Food I love food. I love to eat. I love a good meal, I love a good snack, and I love healthy food and not so healthy food. The more I run means the more I can eat.
Time for You Your kids do not come running with you (usually). On the days they are driving you the craziest, you will exercise harder or longer. Even if they aren’t driving you crazy, the break is wonderful.
Time with Friends Run with friends to motivate each other when one of you doesn’t feel like running. The exercise is the added bonus; the visiting was our reason to get out. We often met for a run when we didn’t feel like running but wanted to visit.
Food Oh yeah I mentioned that one already!
Looking Good Exercise helps to circulate your blood and oxygen. People who exercise always have a glow to their skin. Your hair will shine. And you will feel better about your body.
Feeling Good When you look good, you will feel fabulous. It is amazing how you can run stress and problems away.
Sleeping Less When you exercise and are in a routine you need less sleep so you actually have more time for things.
Food…
Enjoy your Learn to Run program. It includes information, goal setting, and actual workouts. It will be geared to people who have never run before with options for those who want it a bit more advanced.

Week 1 So you’ve decided that you want to learn to run. Running is wonderful sport. As we have already covered, there are many reasons to run. Before you start you need to think about why you want to run and what you plan to get out of it. You can’t feel successful if you haven’t determined what success is.

Runners come in all forms. If you attend any of the fun races around town you will be amazed at what you will see. You will see people of all walks of life, of all sizes and shapes and all levels. The beauty of running is that everyone can do it. You maybe fast or slow but you will benefit.

Take a couple of minutes and write down five reasons why you want to start to run. Then turn these into some concrete goals. Keep the goals reasonable for the time frame. You won’t be running a marathon in eight weeks —But you could in about 17. You won’t lose 50 pounds in eight weeks but you could aim for 5 to 10.

Example: I want to feel better, sleep better, lose 5 pounds, get out of the house, improve my fitness, run a marathon when I turn 50, run 3 times a week, etc.

The goal of this program is to be able to run 5-8 km after eight weeks. Ideally you would like to pick a local fun race as your goal. Check out your local running store.

To get started, you have to start.

This program will include a running guide for the week as well tips and hints to teach you to run properly. Each week we will increase the amount of time spent running. Important points to keep in mind:
Set a goal for yourself
Rest — Days off are as important as running
You need good running shoes
It is O.K. to have sore muscles, stretch them out. Put check pain out with your doctor
If you are on a main road, light post to light post is approximately 100m
It is O.K. to walk and O.K. to stop
Running Schedule:
Day 1- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 7- Day off

Week 2 Re-identify your goals. You need to re-read these every day.

Have you picked a fun run to do as a finale to your training? Go to the Internet and search your city to find some local runs you can do.

Running schedule:
Day 1- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 3 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Add in 15 minutes of stretching after each run. Important stretches to do are:
Hamstring
Quadriceps
Calves
Gluteus
See also stretching.com
Only stretch when you are warm, not before you race. If you feel you need to stretch a bit before you start to run, walk for about 5 minutes first.

Week 3 O.K. you have been running for a few weeks. It is now time to start to figure out what you need for running. Although touted as a “cheap” sport you can spend a lot of money on running. There is always more you can buy to increase your running. I will give some suggestions but make sure you only get what you need. It is O.K. to run in an old t-shirt and shorts. It is not, however, O.K. to run in just any shoes. Make sure to find out about the best running shoes for you from an expert. Head off to a local “running” store.

Running gear
Dry Fit — Wick away clothes — There are clothes out there that take your sweat and wick it off your skin. The layer closet to your skin in kept dry. You stay cool or warm, depending on the weather. This material is available in everything from running bras to socks. If you find you are too hot or cold in what your run in, consider switching different items over.
Learn your running preferences. I keep much cooler if my shoulders are bare so like to run in a bra top — A tank top with a built in running bra. I also prefer snug fitting running pants. Others prefer t-shirts, shorts or sweats. Make a note if after a run, something is very uncomfortable, so you don’t wear it again.
If you are running in cooler weather, work in layers. Start with a dry-fit base and layer on top of it. This makes it easier to remove layers if it warms up. If it is cold, windy or raining make sure your outer layer is wind and water resistant.
Running schedule:
Day 1- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 4 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 4 Injury Prevention. There are so many good things about running but people often do get injured. Following are some things to do and keep in mind to prevent injuries.

Make sure your workouts include the following components:
Cardiovascular exercise – Running, biking, swimming, walking, playing, etc
Flexibility – Stretching for about 15 – 30 minutes twice a week
Stability and Balance — Every so often try balance exercises like standing on one foot, then add lifting your leg up and own, closing your eyes, or doing a squat. If you go to a gym ask about a wobble board— What a different experience — www.slam.ca/health0201/16_balance-cp.html
Strength. We need to maintain our tone and muscle strength. As we age we need to make sure we are doing some form of strength work. Read about the benefits in preventing osteoporosis at http://www.nof.org.
Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 5 Where are you at? Look back at your list of why you want to run? Are you starting to feel the effects? You may not have lost a lot of weight— By the way, many people find that the numbers on the scale won’t change but their clothes start to fell a lot looser. As you increase muscle you burn an extra 45 calories per day per pound of muscle.

Are you enjoying time to yourself? Or would you rather run with someone? I like to either run with a friend or with headphones on. I like to listen to books on tape. If you do run with a headphone try to avoid running on roads. Are you able to get away and run? If you can’t find the time, maybe you need to get up earlier? Go at lunch?

We all have times when we exercise better. Some people are morning people and some get energy bursts in the evening. If you are having trouble running, try a different time of day.

Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 6 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 6 Here are a few things we need to keep in mind when we are running in the warm weather:
Make sure you stay hydrated — If you are drinking your 8 to 10 cups of water a day as recommend by nutritionists you are doing a great job already. You also may want to include drinking water while you are running. You get fanny packs with water bottle holders that are a great way to carry your water.
Watch your intensity — When it is really warm your body can overheat
Try to avoid running at the hottest times of day — Early morning or evening are best
Always wear sunscreen
Watch diuretics — Things that dehydrate you like coffee and alcohol
Pay attention to what you are wearing. If you are too hot on a run jot down what you have worn and don’t wear it again. I find my shoulders are my heat gage. If I have them covered on a run on a hot day I overheat. I need to run in tank tops.
Running schedule:
Day 1- Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 7 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 7 Running journal. It is a great idea to keep a running journal. A coil book works great. Use the journal to keep track of the following:
Your goals and dreams from weeks one and two.
Your running schedule
Notes on various runs -
What you wore when you were too hot/cold
Uncomfortable clothing (I always run in running pants, I don’t like loose shorts)
How you felt — were you full, hungry, tired
What you ate before a run
Running routes
Anything you want to remember for another run
This journal will help you keep track of your goals and successes. It also helps remember certain things to avoid. I have a friend who found that one sports drink gave her stomach cramps but had no trouble with another. The best part of the journal is that you know where to find everything. You can even print these articles out and keep them with it. Have fun.

Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 8 Running Routes. Have you been running the same route all the time? Are you getting bored of running? Sometimes it helps to change your route. If you are having trouble getting out and running maybe you need a change. When I ran with a girlfriend we usually ran the same route. We were so busy talking that we really didn’t look around us. But when I run alone I don’t like to do the same route very often. I like to have new things to look at and new experiences.

Ideas for route changes:
Run in the opposite direction
Drive and run on some of the pathways. I love to run downtown. Calgary has an amazing path system.
Run in a new neighborhood
Run in a different direction each time you leave your home
Run on a treadmill once in awhile
Keep it fun. If you have a favorite running route, E-mail me and we will let others know some great places to run.
Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 9 Cross Training. Why cross train? Isn’t this a running program? Cross training uses more muscle fibers, as well as works them differently; it stimulates additional strength and overall fitness gains. It reduces risk of injury because you don’t over use any muscles and you don’t get bored.

We need to cross train so that we continue to improve our fitness level. Like with dieting, we reach a point where our body plateaus. We need to give it a jump-start by altering our activities. Cross training can vary week by week. As we have done through this program, Day 4 has always been an alternate activity. It can be as simple as playing a game of golf, biking with your family, or walking with a friend. Or it can be specific training that will improve your running – interval training or hill training. At some point your cross training also needs to start to include some muscle work.

Running schedule:
Day 1- Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 9 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 10 Running Form. I know this seems like an odd topic for the last week but I wanted to wait until you had a rhythm going. If you go watch any running race or club you will see many, many different running styles. Your body has your own style but there are a few pointers you need to watch out for:
Keep an erect posture
Your arms and hands should be relaxed and lightly bouncing — Try running with a soda cracker in your hands. If you crush it you are too tense, relax.
Avoid large of movements — Lifting your knees too high or your arms swinging out of control. Ideally running is a smooth sport.
If you aren’t sure of how you are running pop into a local running store and ask someone to watch your form for a few minutes!
Well this is it. You are a runner. You are running for 30 to 40 minutes now, which is approximately 5 to 8 kilometers.
Congratulations. Running 10 minutes and walking a minute is the standard of a run/walk program. Many people run this way all the time. You can decide if you want to continue with this or you may want to take the walking out. Some people run 8 minutes and walk for 2. Decide what feels best for you. You can stick with this schedule or add a few more minutes every few weeks. If you feel ready for more — Farther distances, faster times — check out the running programs at your local running stores and fitness facilities.

Good luck and have fun! I hope to see you at a race!

Running schedule:
Day 1- Run for 10 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 10 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Running Disclaimer: The running information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

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