Here are three types of superset options; they include a strength set alternated with high-intensity intervals, endurance training or active recovery.
High-Intensity Intervals. A high-intensity workout is great for cardiovascular fitness and weight loss. The high-intensity exercise recruits fast- twitch (FT) muscle fibers, thereby increasing the total workload. High-intensity intervals should be thought of as bursts of speed or power, such as a 30-second sprint on the treadmill. A good rule of thumb is that the exerciser should not be able to maintain the intensity for longer than 2 minutes. For a interval to be maintained for longer than 2 minutes indicates that the intensity is not high enough.
High- intensity exercise is appropriate for intermediate to advanced clients only. The decision to include intervals is entirely at the trainer's discretion, based on the individual client's fitness level. Also important with high-intensity training are to keep clients standing during strength sets if they have an elevated heart rate after the cardio set, and to always permit a brief recovery period before transitioning to the strength set.
Endurance Training. Endurance training is good for clients who want or need sustained heart rate training. Low-to-moderate-intensity cardio training will engage the slow-twitch (ST) muscle fibers. Clients can increase the overall intensity of the workout by super setting strength sets and using heavier weight to recruit FT fibers.
Active Recovery. Active recovery is a great option for reconditioned clients and special populations. These clients can use the time on the cardio machine to recover from the strength set without actually resting. Appropriate cardio modes for this purpose are cycling or walking. Intensity should remain low.
