DOCSLIB.ORG

Interval Training.Indd

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Interval Training.Indd recovery intervals PHA Polarised training Intensityfartlek speed MHR EDT INTERVALHIT TRAINING ACT YOUR ULTIMATE FITNESSsprints AND SPORT PERFORMANCE TOOL Tabata power flexibilityAndrew Hamiltonworkouts lactate threshold VO2max INTERVAL TRAINING YOUR ULTIMATE FITNESS AND SPORT PERFORMANCE TOOL INTERVAL TRAINING YOUR ULTIMATE FITNESS AND SPORT PERFORMANCE TOOL © Green Star Media Ltd 2016 Published by Green Star Media Ltd Meadow View, Tannery Lane, Bramley, Guildford, Surrey, GU5 0AB. United Kingdom. Publisher: Jonathan A. Pye Editor: Andrew Hamilton The information contained in this publication is believed to be correct at the time of going to press. Whilst care has been taken to ensure that the information is accurate, the publisher can accept no responsibility for the consequences of actions based on the advice contained herein. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the permission of the publisher. CONTENTS An introduction to and history of interval training 1 Why does interval training work? 5 Anatomy of interval training 11 Rest and recovery 20 High intensity interval: why less can be more! 28 Intervals: good for health as well as performance! 37 Intervals: looking at the bigger picture 43 Interval Training Workouts 52 Interval training for endurance 52 Interval Training and Sports Performance 55 Interval Training for Speed 58 Interval Training for Fitness 61 Interval Training and Resistance Training 64 Some frequently asked questions about interval training 69 INTERVAL TRAINING AN INTRODUCTION TO AND HISTORY OF interval TRAINING What is interval training and how did it evolve to become such an effective form of training? Introduction Distilled down to the very basics, ‘interval training’ is a method of training that intersperses intervals of high-intensity exercise, with short periods of rest. Why has this type of training become so popular among elite sportsmen and women? The answer, dear reader, is easy – done right, interval training allows you to get bigger fitness gains, faster than simply ploughing along endlessly at a steady intensity (we’ll explore why this is in the next chapter). But if interval training is so effective, why doesn’t everybody do it? Well, mention intervals to anyone that has participated in organised sport and the chances are you’ll open a floodgate of (mostly unpleasant) memories of gruelling and monotonous efforts on the field or track, in the pool, on the pitch etc! And that’s a big shame because interval training doesn’t have to be like that. As we’ll see in the coming chapters, recent findings from the world of sports science show that interval training can be quicker and easier than most people imagine. Better still, it’s also becoming clear that interval training can benefit everybody and anybody who exercises or participates in sport, whatever the level – not just in terms of sport performance but also by providing significant health benefits. In short, whether you exercise for fitness or train for sport, if you don’t include intervals in your programme, you’re losing out. Interval training: history and background It’s hard to say exactly where, when and how interval training first emerged as a training tool. We know that just over 100 years ago, the Finnish runner Paavo Nurmi and his coach Lauri Pikhala put together a system of training that includes what we might call intervals today. Also, the Finnish gold medallist (5k, 10k, 8k, and cross-country) Hannes Kolehmainen prepared for his Olympic performances by using a type of interval training. Both of these runners focused on alternating fast and slow runs and in some cases they would ramp up the effort, while decreasing the distance. However, it was a little later before modern interval training began to properly emerge. The history books recount how Germany in the 1930s was a nation 1 INTERVAL TRAINING preparing for a war that was to engulf the planet. However, two physiologists named Reindell and Gerschler had other matters on their mind. They had been studying the various functions of the human body and applying their findings to athletic performance. With the aid of a physician, Reindell and Gerschler tried to develop a method to train the heart muscle in the same way that other muscles would be trained. They found that repeated runs of 100-200 metres proved to be very effective and they had great success with one runner, Rudolf Harbig, who went on to set the world record for 400 metres. This was a golden age of sport science where the best physiologists in the world and best track coaches were working simultaneously. It resulted in the development of the now widely accepted ‘heart rate zones’ during exercise and the exact rest periods for the heart to return to a particular level before the next bout of intervals. During the years that followed, another German physiologist called Franz Stampfl moved from Germany to England and brought the interval training idea with him. His idea was different: some runners who can’t run a mile in 4 minutes can still run two miles at the same pace, if those two miles are divided into 8 x quarter miles with short rests in between. In other words, splitting the race distance into smaller segments and running these at the required race pace allows runners to do far more work at race pace than if they attempted the distance in one continuous hit. Stampfl’s idea caught the attention of a medical student called Roger Bannister, who used his medical background and Stampfl’s method to break the 4-minute barrier for the mile! Interestingly, when Bannister wrote about his training methods in a subsequent book, he only mentioned the last 10 workouts he did. This caused much confusion and endless troubles for those who tried to emulate his success because Bannister failed to mention that he was tapering (reducing his training volume and intensity) during these workouts! However, the importance of Bannister’s approach cannot be underestimated; apart from breaking through what seemed to be an unbreakable barrier, running a 60-second 400 metres ten times, with a rest of two to three minutes in between each effort, is still the starting point for those wishing to run a mile in less than four minutes! Beyond the mile Training at race pace, in short, produced great results for Bannister over the mile distance. But it soon became apparent that it was restricted in its application for significantly longer events – certainly beyond 5km. The next step in the evolution of interval training came in the late 40s and 50s when Czech runner Emil Zatopek 2 INTERVAL TRAINING (and others) realised that there was a limit to Bannister’s approach. For example, in no way would 12 x intervals of 3 miles be appropriate for marathon training! Instead, the idea was to perform an interval workout and then build upon it, either by increasing the number of repetitions, increasing the pace, lengthening each repeat or decreasing the time interval in between reps. This led to a bewildering array of different interval workouts, each with its own benefits and drawbacks. However, the proof of the pudding was in the eating because at the 1952 Summer Olympics in Helsinki, Zátopek won gold in the 5km, 10 km, and the marathon. He also broke the existing Olympic record in each of the three events! Fast forward to the late 60s and early 70s, and interval training took another step forward. This was because there were enough runners doing enough different workouts to compare them, which allowed sports scientists and coaches to use actual empirical evidence to determine what worked best and what didn’t. In California, Gerry Purdy and Jim Gardner were computer scientists and running fanatics who began hypothesising about the relationship between a runner’s level of ability and the workouts he or she could perform. They turned it into a science project and developed a scoring system that could pinpoint the fitness of any runner. They then published their results in 1970 in ‘Computerized Running Training Programs’, which soon became a bible for thousands of track coaches and runners. The essence of Purdy and Gardener’s finding was that runners could only run at 95% effort once, but could run at 90% two or three times with a 4-5 minute rest, 85% four or five times with a 3-4 minute rest, 80% six to nine times with a 2-3 minute rest, 75% ten to fifteen times with a 90-120 second rest and 70% up to 30 times with a 60-90 second rest and at any distance. This allowed coaches to write workouts quickly for several members of a team at once and before long, every college and school had a copy. Unfortunately, however, it also taught a whole generation of athletes to hate intervals! Modern interval training Interval training has remained popular since the late 60s, albeit with some resistance from coaches down under – for example, Percy Cerutty in Australia and Arthur Lydiard in New Zealand. Cerutty was known to dislike interval training and his training philosophy added resistance training to running – for example, his runners often ran on beaches and up and down dunes or ran with weights. Meanwhile, Lydiard developed an approach that emphasised very high training volumes with little interval content. While this approach is now eschewed by most coaches and sports physiologists, Lydiard did go on to develop 3 INTERVAL TRAINING the (now essential) tool of ‘periodisation’, which ensured his high-mileage runners were able to recover by drastically reducing their training mileage at certain times of the year, and also to peak for specific events.
Load more

Recommended publications
  • Exercise Intensity During Olympic-Distance Triathlon in Well-Trained Age-Group Athletes: an Observational Study
    sports Article Exercise Intensity during Olympic-Distance Triathlon in Well-Trained Age-Group Athletes: An Observational Study Atsushi Aoyagi 1 , Keisuke Ishikura 2 and Yoshiharu Nabekura 3,* 1 Graduate School of Comprehensive Human Sciences, University of Tsukuba, 1-1-1 Tennodai, Tsukuba, Ibaraki 305-8574, Japan; [email protected] 2 Faculty of Management, Josai University, 1-1 Keyakidai, Sakado, Saitama 350-0295, Japan; [email protected] 3 Faculty of Health and Sport Sciences, University of Tsukuba, 1-1-1 Tennodai, Tsukuba, Ibaraki 305-8574, Japan * Correspondence: [email protected] Abstract: The aim of this study was to examine the exercise intensity during the swimming, cy- cling, and running legs of nondraft legal, Olympic-distance triathlons in well-trained, age-group triathletes. Seventeen male triathletes completed incremental swimming, cycling, and running tests to exhaustion. Heart rate (HR) and workload corresponding to aerobic and anaerobic thresholds, maximal workloads, and maximal HR (HRmax) in each exercise mode were analyzed. HR and workload were monitored throughout the race. The intensity distributions in three HR zones for each discipline and five workload zones in cycling and running were quantified. The subjects were then assigned to a fast or slow group based on the total race time (range, 2 h 07 min–2 h 41 min). The mean percentages of HRmax in the swimming, cycling, and running legs were 89.8% ± 3.7%, 91.1% ± 4.4%, and 90.7% ± 5.1%, respectively, for all participants. The mean percentage of HRmax and intensity distributions during the swimming and cycling legs were similar between groups.
    [Show full text]
  • Power Athletes and Distance Training Physiological and Biomechanical Rationale for Change
    Sports Med 2007; 37 (1): 47-57 REVIEW ARTICLE 0112-1642/07/0001-0047/$44.95/0 2007 Adis Data Information BV. All rights reserved. Power Athletes and Distance Training Physiological and Biomechanical Rationale for Change Marcus C.C.W. Elliott,1 Phillip P. Wagner1 and Loren Chiu2 1 Peak Performance Project, Santa Barbara, California, USA 2 Department of Biokinesiology, University of Southern California, Santa Barbara, California, USA Contents Abstract .....................................................................................47 1. Current Practices of Distance Training .......................................................48 2. Performance Decrements from Distance Training ............................................49 2.1 Neuromuscular Considerations .........................................................50 2.2 Endocrine Considerations ..............................................................51 2.3 Overtraining ..........................................................................51 3. The Benefits of Aerobic Training for Anaerobic Athletes .......................................52 3.1 Improved Recovery ...................................................................52 3.2 Enhanced Glucose Uptake ............................................................53 3.3 Improved Body Composition ...........................................................53 3.4 Active Recovery Day ..................................................................54 3.5 Preparation of Supporting Structures ....................................................54
    [Show full text]
  • Naval Special Warfare Physical Training Guide
    Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it.
    [Show full text]
  • Resistance Training
    RESISTANCE TRAINING Advanced Concepts Volume 1 3FTJTUance TrainingManual An essential guide for weight and resistance training for sports and fitness 7PMVNF© 20 All rights reserved, National Federation of Professional Trainers & Ron J. Clark Written by: Mark P. Kelly, PhD Scott Skinner, RD Ron J. Clark, President & CEO Charles DeFrancessco Frank Campitelli, BS NFPT - WEIGHT TRAINING SPECIALIST Recommended Reading – NFPT Personal Trainer Manual, as well as the Sports Nutrition Manual & Endurance Training Manual for the best possible holistic education experience. Section 1: General Health & Resistance Avoiding the Pump ..................49 Exercise Considerations .............6 Between Set Recovery Considerations . 50 Strength Training & Those at Risk ......8 The Perfect Circuit Routine ...........51 The Importance of Water ..............9 Muscle Endurance ..................53 Cardiac Response to Eating and Periodization or Holistics ............54 Exercise. 12 How Negative Repetitions Work .......55 Eating Around Resistance Exercise ......12 Continuous Tension .................57 Aging and Resistance Exercise .........13 More on Flexibility, Stability, Why Muscles Atrophy ...............14 and Core ........................60 Different Energy Pathways ............15 General Metabolic Considerations ......61 Glycemic Index and Glycemic Load .....16 The Metabolic Continuum ............61 Post Workout Force Feeding ..........17 Invisible Overweight Condition ........62 Weight Training & Aerobic What High Protein Diet is Safe? ........65 Enhancement
    [Show full text]
  • Strength Training
    Ultimate Frisbee Workout Guide Intro Why You Need This Guide Many ultimate players aren’t getting the best results from their workouts. Often simply because they’ve gotten stuck doing the same things they did in high school. Or perhaps they’ve bought into a popular general fitness plan because the marketing makes it seem reasonable enough. If you think that might be you, then the great news is you’ve likely got loads of untapped athletic potential waiting to be unleashed on the frisbee field. Even if you’re already pretty experienced in working out, even if you’re experienced in the weight room, there is still more potential in you to become faster and jump higher than you realize. I know this is true because I’ve seen it happen for hundreds of ultimate players, and I’d like it to happen for you too. That’s what this guide is all about. I’m going to help you understand the principles behind athletic adaptation so that you design an ultimate frisbee training schedule that WORKS. Best of all, this does not require hours and hours of running. In fact, some of the ultimate frisbee workouts you’ll be doing are likely easier than what you’re doing now. If you like the idea of training smarter so you can get more results in less training time, then this guide is for you. www.TheUAP.com Who am I? I’m Melissa Witmer, creator of The Ultimate Athlete Project’s Strength and Conditioning program. I’ve traveled all over the world coaching players on how to train more efficiently for ultimate.
    [Show full text]
  • Level 2 Chapter 5 – General Fitness Training
    5 General Fitness Training 5.1 Introduction Fitness may be defined as the successful adaptation to mental and physical stress encountered in life. General Fitness Training may be defined as a scientifically-based and systematic training programme to provide the athlete with the basic means to adapt to the physical load encountered through controlled exercise. Adaptation begins by subjecting the body to a physical load through controlled exercise. Subjecting the body to a sufficient level of physical activity, to cause fatigue, provides the load on the body. After the body has had an opportunity to recover by resting, the body will adapt to this load. The adaptation will now allow the body to be subjected to the same load without becoming fatigued. 5.2 Main features of sport training Goal-oriented Training should always be aimed at achieving an increased individual performance level. Group training Although training is an individual matter, training in groups is more economical and provides the necessary emotional support for mobilising performance potential. Effective training A training programme that provides for increasing physical demands on the athlete will be more effective in developing the athlete’s fitness level. Systematic training A training programme must be orderly in method or planning. Scientific training A training programme must be based on scientific principles. Role of the coach The coach’s responsibility is to assist the athlete in all aspects and forms of training. 5.3 Main features of general fitness training Mobility The first consideration in examining general fitness training is mobility. Mobility is defined as the capacity of joints and joint chains for flexion and extension.
    [Show full text]
  • Exercise Science Degree Strength & Conditioning Track Curriculum
    Exercise Science Degree Strength & Conditioning Track Curriculum Bachelor of Science (BS) 2020-2021 Fall Spring Year One INTD 101 University Seminar 3 ISYS 100 Digital Foundations 3 BIOL 101 Human Anatomy & Physiology I 4 BIOL 102 Human Anatomy & Physiology II 4 ENGL 101 Writing 1: The Writing Process 3 ENGL 104 Writing II: Research & Argumentative Essays 3 MATH 117 College Algebra 3 PSYC 101 General Psychology 3 EXSC 110 Intro to Exercise Science 3 EXSC 210 Stress Management 2 EXSC 250 Personal & Community Health 3 Total Credits 16 Total Credits 18 Year Two CHEM 120 General Organic & Biological Chemistry 3 ENGL *** English Literature 3 HIST *** History Elective 3 SCI 131 Nutrition 3 EXSC 309 Exercise Physiology I 3 PSYC 254 Human Development 3 EXSC 240 Methods & Programming in Strength 3 EXSC 220 Care and Prevention of Injuries 3 EXSC 320 Biomechanics / Kinesiology 3 EXSC 310 Exercise Physiology II 3 EXSC 320L Biomechanics / Kinesiology Lab 1 EXSC 310L Exercise Physiology II Lab 1 Total Credits 16 Total Credits 16 Year Three HUM *** Humanities Elective 3 HUM *** Humanities Elective 3 SOSC 341 Understanding Statistical Inference 3 EXSC 243 Performance Coaching Strategies 3 EXSC 260 Health and Exercise Psychology 3 EXSC 322 Adapted Physical Activity 3 EXSC 343 Multi-Directional Speed 3 EXSC 323 Movement in Health and Exercise 3 EXSC 410 Exercise Testing & Prescription 3 EXSC 330 Nutrition of Exercise Management 3 EXSC 410L Exercise Testing & Prescription Lab 1 EXSC 341 Marketing & Budgeting for Sports 3 Total Credits 16 Total Credits 18
    [Show full text]
  • Intensity: How to Plan & Gauge Effective Training
    Cycling Past 50, 60 and Beyond: Training by Intensity How to Plan & Gauge the Most Beneficial Training Efforts By John Hughes, 65 years old Paris-Brest-Paris ’79, ’87, ’91, ’95, ’99; Furnace Creek 508 ’89 (Course Record), ’93 (1st); Boston-Montreal-Boston ’92 (Course Record); Reno-Tucson record ’94 (849 miles in 54:17, still standing), Oregon North- Race Across AMerica ’96; Rocky Mountain 1200 ’04 South record ’95 (292 miles in 14:23, still standing); Table of Contents Introduction Why Ride Hard? Why Does Performance Decline With Age? Benefits of Training with Intensity Benefits of Types of Intensity Ways of Gauging Exertion Rate of Perceived Exertion Heart Rate Monitor Power Meter Training Zones Using RPE, Heart Rate and Power Preventing Injury Proper Preparation Importance of Recovery Managing Training Load Athletic Maturity and Choosing Workouts Intensity Workouts Tempo Workouts Sweet Spot Workouts Sub-Lactate Threshold Workouts Super-Lactate Threshold Workouts Maximum Effort Workouts Measuring Progress Go for It! Resources About the Author Other Publications by Coach John Hughes Follow Coach Hughes https://twitter.com/HughesCoaching and https://www.facebook.com/john.hughes.5283 © Copyright 2014 by John Hughes Page 1 Introduction The median age of RBR readers at the time of our last reader survey in 2012 was 48, so it’s safe to assume that our median age is approaching if not past the watershed 50th birthday. Experts estimate that by 2025 more than 25% of the population in the United States and Canada will be age 65 or older. (Taylor, 2008) As we age—I’m in my 60s and know from experience—cardiovascular capacity, endurance, strength and power all decline.
    [Show full text]
  • Personal Training Request Form
    Personal Training Request Form Date Submitted: ___ / ___ / ___ Please submit to [email protected] or the Student Center Front Desk Staff Contact Information: Name : (First) _________________________________ (Last) ____________________________________ Age: _________ Date of Birth: __________________ Gender: ⃝ Male ⃝ Female Address: ______________________________________________________________________________ Phone : (Home) ______________________________ (Mobile) __________________________________ Email: ________________________________________________________________________________ I am an: ⃝ ATS Student ⃝ ATS Spouse ⃝ Faculty ⃝ Staff ⃝ Student Center Community Member ⃝ Other_________ 1. How did you hear about Asbury Seminary Certified Personal Training Services? 2. What days would be best for scheduling Personal Training sessions? ⃝ Monday ⃝ Tuesday ⃝ Wednesday ⃝ Thursday ⃝ Friday ⃝ Saturday 3. What times of day work best for your Personal Training sessions? ⃝ Early Morning (6am-8am) ⃝ Early Afternoon (1pm-3pm) ⃝ Morning (8am-11am) ⃝ Late Afternoon (3pm-5pm) ⃝ Lunchtime (12noon-1pm) ⃝ Evening (after 5pm) 4. How much time are you willing to devote to an exercise program? _______ minutes/day ________days/week 5. Do you have a preference for a specific trainer? ⃝ N/A ⃝ Male ⃝ Female Trainer: ______________________________________ 6. How often would you like to meet with a personal trainer? ⃝ weekly ⃝ bi-weekly ⃝ monthly 7. For what duration do you expect to work with a personal trainer? ⃝ consultation only ⃝ 1-2 months ⃝ 3-6 months ⃝ 6 months + 8. On a scale of 1-10, How important to you are your fitness/health goals? ⃝ 1 (not important) ⃝ 2 ⃝ 3 ⃝ 4 ⃝ 5 ⃝ 6 ⃝ 7 ⃝ 8 ⃝ 9 ⃝ 10 (top priority) Questions & Comments for your trainer? HEALTH HISTORY INVENTORY Please answer each of the questions in this inventory to the best of your ability. For each question, please mark the best choice, unless otherwise indicated.
    [Show full text]
  • CPT Exam Study Guide
    CPT Exam Study Guide Section 1: Professional Development and Responsibility Chapter 1. The Modern State of Health and Fitness • The focus on scientific principles makes NASM’s systems and methodologies safe and effective for any client working toward any fitness goal. • NASM recommends that all fitness professionals maintain a focus on an evidence-based practice to attain the highest levels of success. • Evidence-based practice is the conscientious use of current best evidence in making decisions about patient or client care. • NASM’s proprietary approach to exercise training, the OPT model, was developed with evidence-based practice as a core guiding philosophy. • Acute disease is any suddenly occurring medical condition that can be treated and healed in a short period of time. • A chronic disease is a medical condition that persists without quickly going away or being cured altogether. • The terms overweight and obesity refer to a body weight that is greater than what is considered normal or healthy for a certain height, specifically due to excess body fat. • Being overweight or obese greatly increase the chances of developing a chronic disease. • Cardiovascular disease is a broad term describing numerous problems of the heart and blood vessels, including stroke, heart attacks, heart failure, heart valve problems, and arrhythmias. • Hypertension is one of the primary risk factors for heart disease and stroke, which are the global leading causes of death. • Cholesterol is a waxy substance found in the blood that is made up of a combination of protein and fatty acids. • Diabetes is a disease in which blood glucose levels are too high.
    [Show full text]
  • Top Ten Strength Training Exercises
    Your body A complete guide to fitness, health and beauty By Alex Moisescu About the author Q&A with Alex About this book Do you exercise regularly? What do you want to achieve? Fitness is important Do not look for excuses Do not procrastinate About laziness Delaying of gratification What do you live for? Basic anatomy and physiology The locomotor system The skeletal system The muscular system Energy delivery systems The anaerobic energy system The aerobic energy system The oxygen delivery system Benefits of physical exercise Long-Term Benefits Short-Term Benefits Benefits of Aerobic Exercise Benefits of Anaerobic Exercises First do no harm The basics of physical training Training terminology The principles of athletic training The overload principle The progressivity principle The specificity principle The recovery and super compensation principle The detraining principle The periodicity principle The individual differences principle The active participation principle Training for fitness and health Physical fitness components The warming up The cooling down Aerobic training Why practice aerobic training? Guidelines for aerobic training Frequency Duration How to measure your heart rate? Intensity Methods of aerobic training The method of continuous constant effort The interval training method The Fartlek method The circuit training The cross training Aerobic group exercise Designing an aerobic training program Exercising for better health and disease prevention Exercising for fat loss Exercising for cardiovascular improvements Exercise
    [Show full text]
  • Metabolic Training: Do We Really Need Cardio?
    Metabolic Training: Do We Really Need Cardio? Mike Bracko, Ed.D., CSCS, FACSM [email protected] Trainers and our clients are obsessed with “Cardio, Cardio, Cardio.” There is a perception that MICT must be part of an exercise program in order to make training complete, to burn more calories, to lose more weight, or to be completely fit. With more high intensity interval training (HIIT) research studies being done and showing reduced skin folds, total body mass, fat mass, trunk fat, and fasting plasma insulin levels it is time to ask the question: Which type of exercise is better for fat loss – continuous or interval training? What do “the guidelines” say? American College of Sports Medicine - Moderate-intensity cardio exercise for ≥30 min/day ≥5 days/week for a total of ≥150 min/week. Vigorous-intensity cardio exercise for ≥20 min/day ≥3 days/week for total of ≥75 min/week. Or a combination of moderate- and vigorous-intensity exercise. American Heart Association - 150 min/week moderate exercise or 75 min/week vigorous exercise (or combination of moderate and vigorous. 30 minutes a day, five times a week is an easy goal to remember. You will also experience benefits if you divide your time into 2 or 3 segments of 10 -15 minutes per day. American Diabetes Association - Exercise doesn't necessarily mean running a marathon or bench pressing 300 pounds. The goal is to get active and stay active . gardening to playing tennis to walking with friends. Canadian Society for Exercise Physiology - To achieve health benefits, adults 18-64 yrs should get at least 150 min’s moderate- to vigorous-intensity aerobic physical activity/week, in bouts of 10 minutes or more.
    [Show full text]