What an awesome saturday it has been thus far! I am off from the hospital this weekend which means plenty of time for blogging, cooking, playing COD, and enjoying the summer heat. Took the dog on a walk again this morning I am pretty sure the morning walk is going to be a daily ritual for me and <====== he seems to be enjoying it too.
I also got to visit with my grandmother who has recently returned from Honduras, her native country, and brought back with her a kickass souvenir for me, a fresh bag of honduran coffee. Needless to say Starbucks won't have anything on me this evening! I hope your saturday is rocking like mine and that the rest of your weekend is great!
Now to get down to business. I recently posted a Facebook status on my trainer page talking about how styles of training and how there doesn't have to be just one right way to get healthy. I also shared some of the biases I have towards different styles of training and how these biases influence my personal training as well as the programs I write for clients. One of which was that I prefer short duration, intense anaerobic conditioning over long duration aerobic conditioning. Now although I do acknowledge I have a bias based on preference I do want it to be known that my style of training isn't solely based on personal preferences, but also on supported scientific principles that demonstrate that these methods do in fact produce results.
One of the reasons I have always enjoyed short duration intense conditioning is because it offers a myriad of benefits for a minimal investment of time making tools such as HIIT extremely efficient. This is a quality that is really important to me as trainer because most of my clients are busy people with plenty of other responsibilities that they need to attend to forcing them to have limited time to devote towards training. But conditioning methods such as HIIT allow for these people to still be able to burn fat, increase their ability to recover from work, and improve their aerobic capacity without long drawn out cardio sessions.
This week's "Study of the Week" is a recently published study that helps support the use of HIIT as a means to condition people meaning regardless of my bias this method is effective and does produce results for improve energy systems capacity both anaerobically and aerobically.
Effect of High-Intensity Interval Training on Aerobic and Anaerobic Indices - Comparison of Physically Active and Inactive Men
by Siahkouhian, Khodadadi, Shahmoradi
published 2013 in Science & Sport
VO2-max, maximal oxygen uptake, is considered to be the best indicator of aerobic fitness. Although it is not an excellent predictor of performance at high levels as during such activities anaerobic threshold and the effort it takes to move often become more reliable for exploiting the differences between one athlete to another. Recent studies have shown that HIIT, high-intensity interval training, is capable of producing rapid improvements in both aerobic and anaerobic power. This leads to increases in both VO2 max and anaerobic threshold. What is unclear from these studies is whether or not the same kind of improvements are seen in physically active as well as inactive individuals.
The researchers wanted to test whether or not an HIIT protocol would improve VO2 max, aerobic and anaerobic thresholds, performance, aerobic endurance, and anaerobic power, specifically in active and inactive men. To do this the researchers recruited 24 subjects, 12 being healthy yet physically inactive male college students and the other being 12 collegiate soccer players who had not performed any HIIT programs within the past 3 months.
Each subject took an exercise test to determine starting VO2 max and ventilatory threshold followed by a Wingate anaerobic power test, and a 3000m test. Then the subjects completed an 8 week long intervention. This intervention included 3 supervised HIIT training sessions per week. Each session started with a 10 minute warm-up, 6-10 bouts of all out sprints lasting 30seconds with 4 minutes of recovery between each bout, and then ending the session with a 5 minute cool down period.
From the beginning the college athlete subjects had significantly higher cardiorespiratory fitness and anaerobic indices than the physically inactive subjects. This was to be expected.
Researchers reported that the intervention had similar and significant effects on the first and second ventilatory thresholds of active and inactive groups, but no significant differences between the two groups were observed. Researchers also noted that the performance of 3000m test improved similarly in both active and inactive men with no observed significant differences
This studies conclusion was very straight forward with clear cut results. The researchers concluded that a high intensity interval training program comprised of 3 weekly HIIT training sessions which included 6 to 10 bouts of 30 second sprinting leads to improvements in both aerobic and anaerobic energy supplying systems for active and inactive men.
This means that you can perform 3 short intense interval sessions a week and improve both anaerobically and aerobically!
Practical, Purposeful, Effective Training