by jordansahls » Wed Jan 19, 2011 9:57 pm
by Ze » Wed Jan 19, 2011 10:32 pm
jordansahls wrote:Ze wrote:1 minute intervals, for instance, won't yield the same improvements in conditioning.
I disagree. Its all about intensity. 1 minute intervals at a near maximal, maximal, or supramaximal intensity have been proven to be more beneficial for many physiological adaptations than longer bouts at lower intensities. I guess it all depends on what exactly you are trying to improve. If your trying to increase lactate threshold, than 4-5 minute intervals near your max are awesome. If its VO2max, than high intensity interval training is the key. anyway, both are important.
by Ze » Wed Jan 19, 2011 10:38 pm
jordansahls wrote:Nothing elaborate about interval training. Just go hard as you can for around 20 to 40 seconds (running up a hill, sprinting on a track, using the stationary bike), rest for a minute, repeat for a total of 8-10 sets (it should take around 10-15 minutes). The most time efficient way to get into better cardiovascular shape, IMHO, is to do interval training around two times a week (if you haven't done them before, than start at once a week) mixed in with a standard work-out routine (like hiking on weekend, using the stair stepper, lifting, ect).
by jordansahls » Wed Jan 19, 2011 11:54 pm
by Ze » Thu Jan 20, 2011 1:42 am
Conclusions So Far
For a period of intermittant exercise that approximates a max VO2 workload to overload the cardiovascular system effectively, it needs to be of at least 2 minutes duration due to 1) lag time in the cardiovascular response and 2) the oxygen buffering effect of myoglobin
by emmieuk » Thu Jan 20, 2011 9:32 am
by MoapaPk » Thu Jan 20, 2011 5:03 pm
by emmieuk » Thu Jan 20, 2011 5:19 pm
by Princess Buttercup » Thu Jan 20, 2011 7:59 pm
by emmieuk » Wed Jan 26, 2011 10:41 am
by bird » Wed Jan 26, 2011 1:56 pm
emmieuk wrote:Thanks for all your advice guys
and cant notice a slight difference in how fit i feel.
by winemanvan » Wed Jan 26, 2011 4:25 pm
by ExcitableBoy » Wed Jan 26, 2011 6:57 pm
Ze wrote:The key to any of these is that you need to be able to do high intensity for at least 4-5 minutes non-stop...so you would have to find enough stairs to do that (like a tall building stairwell).
1 minute intervals, for instance, won't yield the same improvements in conditioning.
by ExcitableBoy » Wed Jan 26, 2011 7:02 pm
winemanvan wrote:Most of the dancers I know smoke. Do you smoke? If so, quitting will help your cardiovascular immensely.
by Ze » Wed Jan 26, 2011 9:35 pm
ExcitableBoy wrote:I love your blog, so many interesting topics discussed. I don't understand your assertion that high intensitiy intervals be done in 4-5 minute increments. What percentage of maximum aerobic heart rate should one aim for?
I derive the core ideas of training from Mark Twight's book 'Extreme Alpinism, Climbing High, Fast, and Light" published sometime in the last century. Are there newer ideas folks are applying to alpine climbing?
I currently do two types of high intensity work - intervals and lactate threshold training.
For intervals I run as hard as I can up a steep, consistent grade one mile long. I run for 90 secs followed by 3 1/2 minutes active recovery (jogging back down the hill). Within 60 seconds I go from aerobic to anaerobic - after 90 seconds my vision literally goes red then black and I begin seeing stars. I can't imagine sustaining this level for 4 minutes. After six sets including a warm up and cool down jog I am pretty wrecked.
For lactate threshold training I run uphill for 3,800 ft in 4 miles keeping my heart rate just barely in the aerobic zone. This takes 45 minutes.
It sounds like you are advocating a level of intensity higher than lacate threshold training but lower than completely anaerobic intervals. Can you expound upon this?
TIA,
EB
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