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