Program Design: Interval Training

1. Program Design: Interval Training

2. Interval Training • Definition (wiki): • Interval training is a type of discontinuous physical training that involves a series of low to high-intensity exercise workouts interspersed with rest or relief periods. • The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

3. Aerobic/Anaerobic • Two types of “fuel systems” – aerobic and anaerobic. Aerobic uses oxygen to produce energy. When energy demands exceed the amount of oxygen available, the body uses anaerobic energy systems. • Aerobic Exercise: Uses oxygen to meet energy demands of aerobic metabolism. • Energy system: Oxidative • Intensity level: Light-to-moderate • Example: Long distance running • Anaerobic Exercise: High-Intensity, short duration exercise that lasts up to two minutes. Converts glycogen/glucose into energy. • Energy system: Phosphagen, Glycolytic energy system (fast glycolysis) • Intensity level: High, lasting seconds to two minutes • Example: 400 meter dash

4. Energy Systems • Phosphagen • % of maximum power: 90-100 • Typical exercise time: 5-10 seconds • Glycolytic • Fast glycolysis • % of maximum power: 75-90 • Typical exercise time: 15-30 seconds • Fast glycolysis and oxidative • % of maximum power: 30-75 • Typical exercise time: 1-3 minutes • Oxidative • % of maximum power: 20-30 • Typical exercise time: >3 minutes

5. Energy Systems

6. Interval Training for Specific Energy Systems

7. High Intensity Interval Training for Fat Loss and Body Composition • HIIT Work:Rest ratio: 1:4 – 2:1 • Tabata: 2:1 • Benefits: • Increases insulin sensitivity • Increases VO2max • Increased HGH production • Increased fat burning AFTER exercise

8. How? • Burn glycogen while exercising, fat has to be burned after to replace glycogen • Anabolic hormones – leads to an increased metabolism, thermogenisis (“afterburn”) • Enzymes – AMPK (AMP activated protein kinase) • Fancy/complicated cybernetic feedback loops – ex: between AMPK and mTOR

9. Tabata Protocol • Named after Japanese researcher Izumi Tabata, who conducted a study comparing the effects of his protocol (4 min of high intensity ex) with 60 of aerobic exercise. • Results: 4 minute group had improved aerobic AND anaerobic markers. 60 minute group only improved aerobic markers. • Protocol: 20 Seconds of intense work, ten seconds of rest. Repeat eight times. • Use large, compound exercises that don’t require much technical skill. Ex: thrusters, burpees, jump squats. • He tested athletes working at 170 of their VO2max. Read: very anaerobic.

10. Adaptations for Trainers • Continue to use the 2:1 work:rest ratio, but mix up the movements. • Intensity may be lower, just make sure that clients are panting (anaerobic) after each set. • Instead of 20:10, try 30:15 for more advanced clients. • Use as a “metabolic finisher” at the end of resistance training

11. EPOC • Excess Post-Oxygen Consumption – recovery after training to return to a resting state. • “sucking wind” after exercise indicates that you have reached EPOC • EPOC indicates you have maxed our your anaerobic energy systems • Good indicator that intensity was adequate in HIIT

12. Movements/Exercises • Burpees • Jump Squats • Kettlebell swings • Bodyweight squats • Mary-Katharines • Thrusters

13. Resources • http://articles.elitefts.com/training-articles/fasts-and-sprints-for-fast-fat-loss/ • NSCA Essentials of Strength and Conditioning