intensity resulting in:
- Faster improvement in VO2 Max
- Greater adaptation of Type II Muscle Fibers
- Increased Lactate &Ventilatory Thresholds
- Increased Weight Loss
Intervals increase weight Loss by:
- Increasing Total Calorie Expenditure During & After the Workout
-Excess Post-Exercise Oxygen Consumption (E.P.O.C.)
- Increasing Fat Utilization both During and After Exercise
What is EPOC?
Excess Post-exercise Oxygen Consumption
- O2 Consumption Necessary to Return to the Pre-Exercise Physiological Resting State
- Replacing oxygen stores
- Phosphagen (ATP-PC) resynthesis
- Lactate removal
- The increased ventilation, blood circulation and body temperature above pre-exercise levels
Keys to Enhancing EPOC
- Studies show that EPOC is dependent on both the intensity and duration of exercise
- Current research indicates that >75% VO2 AND >30 minutes duration is required for significant EPOC
Burn More Belly Fat!
- Yes! H.I.I.T. found to reduce visceral and subcutaneous Ab Fat
- 'Working out at low intensity burns more fat'
- 'If I work out a high level of intensity I'll burn off my muscle mass.'
Will High Intensity Intervals REALLY Make me Lose Muscle Mass?
- Proper rest, proper hydration & proper nutrition are the key to not losing muscle.
- Without all 3 of these components, cortisol levels may rise, resulting in increased belly fat, decreased muscularity
- Immediately (ideally within 45 minutes) post-workout
- Goals are to:
- Stop protein breakdown
- Start protein resynthesis
- Replenish glycogen stores
What should you eat?
- Fast Acting Protein & Carbohydrate ASAP
- Optimal window for glycogen repletion is 15 to 60 minutes following your workout
- Ideal ratio: 1 gram protein : 2-3 grams simple carbs (depending on intensity)
- minumum protein 20-25 grams