Endurance Training: Intervals vs. Long- Slow/Steady- Distance: A Martial Arts article from Dragon Door Publications. For Heart Health, Fat Loss, and Physical Performance. Death to Long Slow Distance by Michael Boyle. The long distance running program that. This is by no mean typical long slow distance work. Anaerobic training exists in most long distance. Category: Long Slow Distance Runs. Long Slow Distance Running Tips For Beginners. My Last Long Slow Distance Run On My Training Schedule Is Complete! Long Slow Distance Runs vs HIIT. It’s crazy to me to think that these people have done. Kurt J. Wilkens, RKCSeptember 2. AM. Endurance Training goes by many names and takes many forms. If you spend a considerable amount of time in so- called 'health clubs', it's likely . If you're a woman, I would imagine you have, on occasion, referred to it simply as . If you're an athlete, or at least athletically- inclined, you probably know it as . My personal favorite, and the nomenclature that we prefer at Integrated Conditioning, is 'work capacity'; work capacity is typically developed via the use of various 'weighted' protocols, such as kettlebells (H2. H drills, TAPS multi- level drills, etc.) and strongman implements (tire flip, sandbag carry, etc.). People will typically perform their Endurance Training for one or more of the following reasons: heart health, fat loss, and/or improved physical performance. This type of exercise has been around for a very long time, and it still persists to this day ? I'm hoping that this article will open the eyes and expand the possibilities of at least one person who hasn't already considered switching from LSD to intervals.) LSD training, also often referred to as Steady- State aerobic exercise, is . People often spout that useless rhetoric about how ? Why should I do it any differently?! First, though, it's important to note that there are essentially two forms of Endurance Training ? Anaerobic exercise occurs in the Immediate and Non- Oxidative Energy Systems. The Immediate Energy System, sometimes referred to as the ATP/CP Pathway, involves the breakdown of Adenosine Triphosphate and Creatine Phosphate in the cells for energy; it provides instant energy for very brief bouts of intense exercise, typically lasting no longer than about three seconds. Heavy, one- rep weightlifting would be an example. After those three or so seconds, the Non- Oxidative/Glycolytic Pathway takes up the slack. This pathway produces short bursts of energy via the breakdown of glucose (sugar in the bloodstream) and glycogen (sugar stored in the muscles and liver), and typically is called into play for physical activities lasting between four seconds and one minute. A couple examples might be 1. Aerobic exercise makes use ? This is the body's only energy system that requires oxygen to work. There is some overlap between the systems; a continuum of sorts.) The Aerobic Energy System cannot produce energy as quickly as the other two, but it can sustain its energy production for much longer durations; thus, it is used for events that last longer than two minutes ? Think of marathons and/or the Tour de France. LSD training falls into this category. Now, let's look at Endurance Training a point at a time. Heart Health. First, and most importantly (at least it should be for all of us!), is the heart health issue. For the longest time, we have been led to believe that we need to do LSD work in order to strengthen our hearts and have them work more efficiently. LSD training was going to keep us from dropping dead of a heart attack. Yeah; just ask poor Jim Fixx. Art De. Vany (in an excellent interview by Robb Wolf) declares, . De. Vany goes on to offer the following explanation as to why we still see LSD- type training being suggested as best in the so- called 'scientific community': ? And it is studied most because that is what researchers know how to do. The far more effective intermittent training . Al Sears, author of the terrific book 'The Doctor's Heart Cure', offers reasoning very similar to that of Dr. De. Vany for choosing interval training over LSD: . Indeed, they use cardiovascular endurance (CVE) as a synonym for heart conditioning. But is this really what your heart needs? Heart attacks typically occur at rest or at periods of very high cardiac output. Often there is a sudden increase in demand. A person lifts a heavy object, is having sex or receives an unexpected emotional blow. The sudden demand for cardiac output exceeds that heart's capacity to adapt. By exercising for long periods, you actually induce the opposite response. When you exercise continuously for more than about 1. Greater efficiency comes from 'downsizing'. You give up maximal capacity because smaller can go further. Staley, MSS, provides us a somewhat different benefit: ? According to exercise physiologist Dr. Steven Seilor, the periodic elevations and decreases in intensity may create special loading stresses on the heart that are adaptive. Seilor suggests that during an interval, heart rate climbs high, then at the moment the interval stops, heart rate immediately starts to drop, but venous return remains high. These exposures to additional ventricular stretch may help trigger ventricular remodeling (increased heart ventricle volume). We're constantly told about how LSD training is going to burn the fat right off us and expose the hard, tight body beneath it. This works too, right? Clearly; just look at all the skinny- flabby women bouncing around their aerobics classes for hours at a time. The reasoning behind LSD being so often cited as the best form of fat- burning exercise is actually quite logical. When one trains in the steady- state LSD fashion (typically for 3. Oxydative Energy System. The oxidative pathway burns fat for energy. It has also been suggested that, after about twenty minutes of continuous steady- state exercise, you have depleted your immediately available energy sources ? At first blush, this all sounds well and good ? Tremblay, et al, compared the results of an Endurance Training (ET) program versus High- Intensity Interval Training (HIIT) on fat loss: . The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skin- fold measurements showed that the HIIT group lost more subcutaneous fat. Citing animal studies, they also said it may be that appetite is suppressed more following intense intervals. He knows whereof he speaks on the issue of fat loss. I would urge you to investigate his website, www. Another important consideration when it comes to Endurance Training for fat loss is its effect on overall body composition. LSD training is notoriously catabolic. In other words, it will often 'burn' almost as much muscle as it does fat, ultimately producing the dreaded . Again, we can find an answer on Clarence's website. In an interview with Dr. Pat O'Shea (author of 'Quantum Strength and Power Training'), Clarence poses the following question: ? Would the Tabata protocol of high- intensity intervals be good for bodybuilders who want to preserve muscle mass while losing fat? Intense interval work is an excellent way of losing weight while simultaneously getting ripped for peak contest shape. Bass' website is certainly not the only place to go to find this data. There are numerous other independent sources that could be cited to support the premise that intervals are far better fat- burners than LSD. Rob Faigin is the author of the remarkable 'Natural Hormonal Enhancement', a thoroughly researched and referenced work on diet and exercise. He appears in photographs to be well- muscled and quite lean, so it may be that he knows what he's talking about. No offense to distance runners, of course ? Physical Performance. It is a widely held opinion (by people who think they know) that LSD- type training is necessary and/or the best method for the improvement of one's endurance if one wishes to succeed in sports. Almost everywhere you look, you will find athletes out jogging for miles at a time, hoping to put themselves into a better- conditioned state than their opponents. Do you find yourself gasping for breath after a particularly demanding grappling or sparring session? You need to run longer! Are you a football player who gets overly winded during short plays? You should be doing more aerobic exercise! Right? Well, not exactly. With the obvious exception of the true extreme- duration steady- state- type endurance sports such as Triathlons and marathons and the Tour De France, more often than not, LSD work is actually counter- productive when it comes to maximizing one's athletic performance. In fact, all in all, interval training will offer far greater benefits and improvement than will LSD. Let's look at two of the biggest reasons why you should choose intervals over LSD in your quest for peak performance. First, interval training will develop your aerobic capacity along with the anaerobic; LSD- type training will only build your aerobic capacity. Rob Faigin, in his book 'Natural Hormonal Enhancement', again provides us with some science. One study that compared improvements in aerobic capacity (as measured by VO2max) achieved through interval training to improvements achieved through continuous training, found that interval training resulted in a two- fold greater increment in VO2max. Another study comparing these two types of exercise found that while both training modalities improved aerobic capacity to the same degree, interval training increased anaerobic capacity by 2. Furthermore, once aerobic improvements are attained through exercise, interval training is the most effective means of maintaining such improvements ? Collectively, these studies demonstrate that intensity is the key factor relative to both increasing and maintaining cardiovascular fitness. Interval training accentuates intensity; hence, it affords considerable cardiovascular benefits in addition to hormonal benefits. This is especially so for most power athletes, such as fighters (boxers and wrestlers/grapplers and traditional martial artists) and ball players (football players, baseball players, etc.). Anaerobic endurance is also more applicable to one's day to day activities, in my humble opinion, than the LSD work.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
January 2017
Categories |