Fitness Coach

Fitness Coach
Living the Fit Life!!

Tuesday, March 22, 2011

High Intensity Interval Training

Why do Interval Training?
Interval Training increases total Work performed at higher
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
  1. Replacing oxygen stores
  2. Phosphagen (ATP-PC) resynthesis
  3. Lactate removal
  4. 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
Mythconceptions
  • '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
Post-Workout/Recovery Meals
  • Immediately (ideally within 45 minutes) post-workout
  • Goals are to:
  1. Stop protein breakdown
  2. Start protein resynthesis
  3. 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





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