Intensity matters
21/07/09 20:14 Filed in: Interval training
Interval training has been shown to be very efficient at improving aerobic fitness. In our program, a 5 minute warm up and 30 seconds of "sprinting" at each 2-minute time-point (i.e. 5, 7, 9, 11, and 15 minutes) are followed by a warm-down period, and the exercise session lasts a little over 20 minutes. Sprints are sub-maximal, and during the recovery period, the participant cycles at the same speed, but at a moderate resistance.
Interval training
Interval training has been shown to be very efficient at improving aerobic fitness. In our program, with a 5 minute warm up and 30 seconds of "sprinting" at each 2-minute time-point (i.e. 5, 7, 9, 11, and 15 minutes) followed by a warm-down period, the exercise session lasts a little over 20 minutes. “Sprints” are sub-maximal, and during the recovery period, the participant cycles at the same speed, but at a moderate resistance. For example, a fit person might cycle at 70 rpm at 12 MET during warm-up and recovery, and increase the resistance to 15 MET for the "sprints", at the same speed. The levels are selected on the basis of an exercise tolerance test (like a sub-max VO2) on a previous session. They can be adjusted during exercise in response to continuously measured heart rate.
Many people fail to follow current recommendations for exercise, perhaps because in part it is perceived to be too time-consuming. Our 20 minute program could use about 150 kcal for a reasonably fit person, and can be "comfortably" done twice or three times a week.
It contributes to improving aerobic fitness or endurance, and reducing body fat with a weekly energy "cost" of between 300 and 450 kcal (2-3 times a week). Although modest, coupled with a focus on reducing excessive calorie consumption by a similar amount, a weight loss of about 1.2 kg a month can be achieved. This can be improved by adding further aerobic exercise and especially resistance (weight) training twice a week.
In addition, low volume, high intensity resistance training can be done two or three times a week, with benefits in terms muscle development, improved strength and power. Although not considered "ideal" by some, it is possible to do a warm-up; whole-body resistance training; and the high intensity aerobic training in one session. Some people find it more convenient to train two or three times a week for an hour.
Whole-body resistance training
In brief, this comprises a selection of exercises for each major body part and can conveniently be done in a "split" routine (e.g. two days a week). Two or three exercises are chosen for each major body part, with a warm-up set and 2 sets of 6-8 reps performed at about 2 seconds concentric, and 3 seconds eccentric, with full extension and about 60%-70% of 1RM. One to two minutes of rest are taken between sets.
Two "body parts" are trained in each session, changing between sessions, so for example one body part is trained in the first and second sessions, but using different types of exercise. [See separate article for details.] Sessions always include so-called "core" training and "functional" exercises such as multi-joint dynamic exercises.
This results in significant increases in muscle, and strength gains in healthy young men. Many people who fail to make progress are using too light a weight, and doing too many fast repetitions, with less stimulus for growth, but more tiredness. Note: This is not for weight-lifters or powerlifters or for beginners.
Training can also be done as a group in a circuit training format (e.g. after a 6 minute warm-up, 7 x 1 minute exercises with 2 minutes recovery, repeated once, followed by stretching) is completed in 30 minutes. We also have a weekly one-hour circuit training session for our sportsmen and women, and other clients including one 58-year old, participate, doing the same exercises (with lighter weights, and modified exercises where appropriate).
Interval training has been shown to be very efficient at improving aerobic fitness. In our program, with a 5 minute warm up and 30 seconds of "sprinting" at each 2-minute time-point (i.e. 5, 7, 9, 11, and 15 minutes) followed by a warm-down period, the exercise session lasts a little over 20 minutes. “Sprints” are sub-maximal, and during the recovery period, the participant cycles at the same speed, but at a moderate resistance. For example, a fit person might cycle at 70 rpm at 12 MET during warm-up and recovery, and increase the resistance to 15 MET for the "sprints", at the same speed. The levels are selected on the basis of an exercise tolerance test (like a sub-max VO2) on a previous session. They can be adjusted during exercise in response to continuously measured heart rate.
Many people fail to follow current recommendations for exercise, perhaps because in part it is perceived to be too time-consuming. Our 20 minute program could use about 150 kcal for a reasonably fit person, and can be "comfortably" done twice or three times a week.
It contributes to improving aerobic fitness or endurance, and reducing body fat with a weekly energy "cost" of between 300 and 450 kcal (2-3 times a week). Although modest, coupled with a focus on reducing excessive calorie consumption by a similar amount, a weight loss of about 1.2 kg a month can be achieved. This can be improved by adding further aerobic exercise and especially resistance (weight) training twice a week.
In addition, low volume, high intensity resistance training can be done two or three times a week, with benefits in terms muscle development, improved strength and power. Although not considered "ideal" by some, it is possible to do a warm-up; whole-body resistance training; and the high intensity aerobic training in one session. Some people find it more convenient to train two or three times a week for an hour.
Whole-body resistance training
In brief, this comprises a selection of exercises for each major body part and can conveniently be done in a "split" routine (e.g. two days a week). Two or three exercises are chosen for each major body part, with a warm-up set and 2 sets of 6-8 reps performed at about 2 seconds concentric, and 3 seconds eccentric, with full extension and about 60%-70% of 1RM. One to two minutes of rest are taken between sets.
Two "body parts" are trained in each session, changing between sessions, so for example one body part is trained in the first and second sessions, but using different types of exercise. [See separate article for details.] Sessions always include so-called "core" training and "functional" exercises such as multi-joint dynamic exercises.
This results in significant increases in muscle, and strength gains in healthy young men. Many people who fail to make progress are using too light a weight, and doing too many fast repetitions, with less stimulus for growth, but more tiredness. Note: This is not for weight-lifters or powerlifters or for beginners.
Training can also be done as a group in a circuit training format (e.g. after a 6 minute warm-up, 7 x 1 minute exercises with 2 minutes recovery, repeated once, followed by stretching) is completed in 30 minutes. We also have a weekly one-hour circuit training session for our sportsmen and women, and other clients including one 58-year old, participate, doing the same exercises (with lighter weights, and modified exercises where appropriate).
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