Interval
Training for Fat Loss, Speed, Power and improved Oxygen Uptake (VO2)
(HITT: High intensity interval training)
Would you rather spend 45 minutes casually jogging or cycling along at a slow and steady pace or would
you rather get it over with in twenty minutes, leave feeling exhausted, short of
breath and feel you have really pushed yourself to a sweaty fatigued state! I certainly know what I would choose and recommend to my clientele.
There has been a lot of talk out there lately
about interval training in particular HITT, which is really just re-phrased interval training.
Interval training typically should be done at a HIGH intensity for it to be
interval training, thus the new “HITT” is really just another word out there to
describe it and really no different to the term interval training. There are other forms of interval training that are of different intensities such as fartlek etc, it is all dependent on your individual goals.
The benefits of interval training
are endless if done correctly paying attention to the following variables that can be modified and some suggestions:
Key Variables:
Mix up the interval Method:
Key Variables:
- Method: switch exercise methods (even use bodyweight exercises for intervals)
- Duration: increase or decrease the length of the interval
- Repetitions: increase or decrease the number of intervals per session
- Recovery: increase or decrease the rest time between interval
Mix up the interval Method:
- Sprinting outdoors, hills, stairs, soft sand is brutal!
- Strongman movements (Farmer's walks, tire flips, prowler!!! my favourite)
- Bodyweight intervals (e.g upper to lower: ball slams and Box jumps)
- Stationary cycle upright
- Cross Trainer
- Rower
- Swimming
The Major Benefits over Steady State
Interval training has many benefits over steady state
cardiovascular activity as it not only takes a much shorter period of time but it
also raises your metabolic rate for a longer period of time once training has
ceased. This effect is called EPOC (excess
post exercise oxygen consumption) which means your body will consume a great
deal of oxygen recovering from the exercise thus expending energy more so than any steady state workout which you recovery from very quickly. EPOC from intervals
also means your blood sugar has been depleted from the muscles and the body
therefor relies on fat as its primary energy source. Interval training promotes
an increased VO2 (ventilator uptake of oxygen into the muscle, lunges etc.)
which means you can exercise at a higher energy capacity for longer and higher
intensity = improvements in aerobic and anaerobic fitness.
Interval training isn’t mind numbing like steady state training, you have a specific goal in mind for the session and it is easier to focus and give it 100% than trying to do a boring 45-minute jog. Intervals do not cause as high spikes in cortisol due to recovery and energy pathways and metabolites utilised. Steady state activities spike cortisol when the body begins to become stressed by the repetetive exercise and produces oxidative stress on the body, steadily raising inflammation within the body. Cortisol is a stress response hormone secreted by the adrenal glands, it results in a breakdown of muscle protein into the blood stream resulting in metabolic disturbances. Your muscles will also be trained more efficiently for speed completing interval work, as your fast twitch fibers are firing more efficiently and more rapidly leading to increased muscular gains and athletic abilities.
Interval training isn’t mind numbing like steady state training, you have a specific goal in mind for the session and it is easier to focus and give it 100% than trying to do a boring 45-minute jog. Intervals do not cause as high spikes in cortisol due to recovery and energy pathways and metabolites utilised. Steady state activities spike cortisol when the body begins to become stressed by the repetetive exercise and produces oxidative stress on the body, steadily raising inflammation within the body. Cortisol is a stress response hormone secreted by the adrenal glands, it results in a breakdown of muscle protein into the blood stream resulting in metabolic disturbances. Your muscles will also be trained more efficiently for speed completing interval work, as your fast twitch fibers are firing more efficiently and more rapidly leading to increased muscular gains and athletic abilities.
Rest periods allow the
body to recover and decreases the output of cortisol, as it knows you are
allowing recovery and is therefor not under a continual state of stress= lower cortisol response. High cortisol levels are linked
with central adiposity (weight gain in your mid section). Biomechanically high intensity burst will also
allow you to hold form and keep better structural balance throughout the body
and reduce the risk of injury from steady state poorly biomechanics movements. E.g.
compare sprinting technique and jogging, sprinting is much more biomechanically
functional and efficient.
So I don’t know about you but
I know id rather workout for 20 minutes than 45 and have a much better 6 pack
at the end of it!!!
How to start?
SO what intervals can you do to begin?? Some examples
are below, remember they are examples and everyone can be adapted in terms of type
of exercise or length etc. Always start with a good warm up including dynamic
exercises to get your heart rate elevated before you begin and also work you up
functionally. These are generic interval training for fat loss, improved
cardiovascular and general fitness, speed and power specific interval training
will differ as will endurance interval training. Intervals can be time or
distance based, there is no 100% right way, its also about progressive overload
on the body for results meaning if you did 5 repetitions one week, aim for 6
the next or extend the interval period or shorten the rest. MIX IT UP!! Keep
your body guessing. Remember intervals can be done on any equipment, if you can’t
run swim, if you cant swim ride, if you cant ride row!
Intensity
Make sure it is of an extremely high intensity in your
work periods. This is the key to effective interval training. You will be
aiming to reach approx. 75-90% Max HR by the end of the interval period (rough
estimate 220-age for HR max). By the end of the recovery period you want to
feel recovered enough to hold a conversation but still slightly more breathless
as the sets persist. If you find your not recovering extend your rest periods
so that you can push your intervals harder. If you’re not exhausted after 20
minutes your not working at a high enough intensity or to much recovery.
Beginners:
Sprint flat 30 seconds, active rest 90 seconds (walk)
x 5 repetitions= 10 minutes
Rower 30 seconds, rest 90 seconds x 5 repetitions=10
minutes = 20 minutes total
Intermediate:
Sprint 45 seconds incline or hill, rest 90 second x 7 repetitions=
15 minutes
Rower 30 seconds, Bench Hops 30 second, rest 30
seconds x 4= 5 minutes
Advanced:
Sprint flat 100m, 80m, 60m, 40m, 20m (rest 30 seconds
between all) rest 3 minutes
Sprint flat 20m, 40m, 60m, 80m, 100m (rest 30 seconds
between) rest 3 minutes end
Burpees 20, 16, 12, 8, 4 (rest 15 seconds between)
Great idea to finish off your sweaty fat blasting
sessions with some core work, static stretching and re-hydration of
electrolytes and water J And of cause post workout nutrition!
I personally perform intervals 1-3 times a week depending on my other training and goals. 20 minutes is enough to exhaust me! My favourite is hill sprints or 200s (10x 200m rest 1.5minutes between, running then between 27-30 seconds)
email alice@shredded.com.au for further questions
Enjoy! smash it
alice xx
References:
References:
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