The Firm: Volume 3: Aerobic Interval Training

Sandahl Bergman
Year Released: 1989

Categories: Circuit Training (cardio and weights)


I don't know what volume it was, but the instructor was Sandahl Bergman. SO and I picked this specific volume because we like SB's style in Firm Parts for abs and stretch.

SO really likes this video, but I have mixed feelings. This is not an endorsement or denial of the effect of interval training. It is a review of the video.

My biggest problem with the video is that it has many potentially dangerous moves in it. I mean, they are fine if you do them correctly. The problem is the less informed user.

They have a big list of warnings at the beginning of the video. I read them, but around number 7 I got bored and fast forwarded thru the last warnings/advirsories. SO did not bother to look at the warnings.

There were several times during the workout that I corrected SO's form. The problems were fairly typical; what any instructor corrects during a class, but SO made them over and over again. Incorrect form, especially if you have large weights in your hands (the smallest we used is 5 pounds). I just see a huge potential for injury. So, my advice is that any user, be super aware of her/his form. Check it many times during hte workout. I never assume that my form is correct. I always check it and compare it with the instructor. When I am teaching a class, I am scrupulous about my form. The form in the video is excellent. Just remember that your form should be just like the videos. Check for things like forward flexion and never, never swing those weights. All moves should be controlled.

The aerobic workout was easy and boring and very high impact. It has been a while since I did a high impact workout. I had to wear either two bras or one of the super structurally sound exercise bras. I usually do not wear a superduper sports bra for low impact or step aerobics. The amount of impact was higher than I feel during running. I am a 34C. SO did not seem to mind the impact, but I strongly caution anyone who is considering doing this tape alot on a slab foundation.

Boring: it was very repetive. The coreography was very simplistic. It's one thing to do simple moves with weights in hand, but they used boring, repetive moves for the aerobic parts w/o weights, too.

The aerobic intensity was low. It is tough for me to judge. I felt like we had just started going when they would stop for the resistance training. I know, I know, that is the essence of interval training, but I did not feel like I got a decent aerobic workout. Maybe you aren't supposed to. SO felt like he got a decent aerobic workout.

So, what was good? Well, if you are doing it at home, you don't need a lot of room. It was a pretty good upper body workout for me. SO did not disagree, but he didn't feel it was a tough upper body workout.

If you want to do some resitance training and some aerobic training, this tape will do both. You do not get a full body workout (resistance training), and it is not sustained aerobic activity, but it does include both. It's interval training.

Like I said, I had mixed feelings about this video, but SO liked it. Just be careful when you are using heavy weights.

Jennifer Robles

11/30/-0001