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High Intensity Interval Training(HIIT); Cardio Program
Topic Started: Mar 25 2007, 04:32 PM (458 Views)
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[size=20]Interval Training[/size]


[size=4]Aerobic vs. Anaerobic Cardio Conditioning Training:

Aerobic training benefits cardiovascular function and decreases body fat – all good. Aerobic conditioning allows us to engage in low power extended efforts efficiently (cardio/respiratory endurance and stamina). This is critical to many sports & health concerns.
Individuals engaged in sports or training where a preponderance of the training load is spent in aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of only several inches! Furthermore, aerobic activity has a pronounced tendency to decrease anaerobic(muscular resistance) capacity. This does not bode well for most athletes or those interested in elite fitness.

You want Layman's terms? Ok- I'll give them to you. :)

Conventional cardio performed on equipment (bike, stepper, rower, elliptical, etc.) consists of thirty to forty-five minutes of an even-paced activity. The participant seeks out by, calculation or a heart monitor, his or her preferred heart rate and goes for the chosen duration. The goal is to burn calories (and, hopefully fat) as well as develop the efficiency of the heart and lungs. The activity raises the metabolism and calorie burning continues for an extended period of time throughout the day. It works to a degree. Beats the couch, TV, and a bag of chips by a mile. However, the monotony, non-creativity, invested time and scramble for equipment takes its toll on most everyone. It is a waste of time!

When you do a cardio session at the same pace the whole time, your body goes into what is called a "steady state". This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

Here's to being productive:
Short blasts of high intensity cardio snaps the trainee out of the adaptive "steady state" the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics. Tricks are in order. The metabolism reaches a more heightened state for a longer period of time after high intensity intervals, assuring the performer of continued fat burning effects. Cardiovascular conditioning is achieved much sooner according to studying physicians.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.

The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.

Interval training need not be so structured or formal. One example would be to sprint between one set of telephone poles and jog between the next set alternating in this manner for the duration of a run. Creativity is welcome as you feel your way around the intervals. Vary the load intensity and rest intervals according to your moods and needs. You want to use the level progressions I provide below to get you to a point where your interval cardio training takes you no longer than 12 minutes!!! That's right I said 12 minutes! You will have a lot more time for a lot more things in your life. :)[/size]

The general rule about interval training is that if you feel like you can do more at the end you have done it wrong. You need to fully exert yourself to your utmost. This is not where you get off the nice machine, grab your book, and go on with your day. After interval training you feel as if you just got hit by a Mack truck, but the results will astound you. After a while you will love performing interval training and look forward to it.



Ok, here it is:

Choose your exercise whether it be the elliptical cross-trainer, treadmill, stairmaster, street running, etc.
You will NOT exceed 20 minutes-which is considered a perfect amount of time for intervals because the intensity will be very high. 3 times a week- 5 max!

Your goal is NOT to burn a specific amount of calories because more than double what the machine's read-out will say would have been used.

Your goal IS to keep your intensity as high as possible. This will bring your cardiovascular conditioning to levels you never thought possible as well as peak your metabolic rate- essentially expending a greater number of calories while at rest(which is what you do most of the time).

[size=15]Examples of a typical workout:[/size]
-The following options are merely that- options as you can perform many others. Please discuss your option with me prior to performing. Thank you.

[size=10]Level 1:[/size]

Time Involved: 12-15 minute intervals

Machine: Precor elliptical

Setup: Incline set at 6(no higher) Resistance set between 8-12

Process: Pay close attention to the Strides Per Minute.
You want the slow pace to be no lower than 150-160 and the fast pace to be as close to or exceeding 200.

-Remember this is for 1 minute slow and 1 minute fast for a total of 20 min.

[size=10]Level 2:[/size]

Time Involved: 12-15 min.

Machine: StepMill (escalator like) StairMaster

Setup: Slow min. at 6/ Fast min. at 12 -OR- Slow at 8 & Fast at 16.

[size=10]Level 3:[/size] My favorite

Guerrilla or Tabata Sprints

WARNING!!! This option is very, very intense and should only be tried carefully. If you think you want to try it and wonder if you can handle it just ask me and I will let you know and/or monitor you performing it.

Time Involved: 12 minutes total effort (20 seconds working/ 10 seconds resting)

Machine or Method: On treadmill, stairs or outdoor streets

The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds.

Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)

[size=4]Should you have any questions or need a demonstration for these exercises please let me know ASAP. This cardio program is part of your overall elite conditioning program based upon your unique fitness goals.

Please post a REPLY to this thread acknowledging you have read and understand it.

Thanx and have fun!
[/size] :yourock:

“The ideal cardio program would be just long enough to ‘spark’ your metabolism for that important post-exercise fat “burn” but not so long that it begins to eat away at your hard earned muscle!” -David Kennedy :!
Train Hard- Train Smart & Set Your Own Standard!

IKFF Certified Kettlebell Trainer
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