Training programs should be specific to an individuals goals, needs, and preference. Otherwise the trainee could be left feeling unsatisfied and bored. One of the biggest reasons for dropping a new exercise regime is due to the inability to motivate oneself to endure the same old routine. For this reason, I recommend interval training.
Interval training has many models, which can be demonstrated during a single session or a weekly cycle. I find that when I use interval training with in sessions I am able to maintain persistency. For instance: I’m not much of a runner, and I often get bored jogging at the same speed for a long duration. So I end up quitting after about 15-20min. But, when I add in short sprints and up-hill running I’m able to sustain my cardio workout for up to an hour. How does this work? (book) explains the benefits of interval training—by giving the person many small attainable goals rather than one large goal. This way the performer can focus on reaching one goal at a time, and the success of each goal motivates the performer to excel at the next task. To relate this to my jogging example: the success of finishing a sprint compels me to complete the up-hill running which then motivates me to complete the next mile and so on. Whereas with straight-forward-flat-surface jogging, my goal is too long and I have nothing to motivate my completion.
Another important aspect of interval training is intensity. General guidelines assist in designing the intensity program specific for the individual, these guidelines are based on heart rate. Measuring predicted max heart rate is quite simple:
HRmax=220-age
Using this formula you can figure out your max heart rate then base your intensity by your heart rate. With endurance training, you would want your heart rate high (about 70-85% max) and with fat burning you would want your heart rate slower (50-60%). Intensity is used in order to determine cardio training and metabolic pathways. The level of intensity is the signal for determining how much energy is needed: with high levels of exertion more ATP is needed and thus the body will take the metabolic pathway that will create the most ATP in the shortest amount of time (glycolytic pathways). As oppose to low intensity workout, where a smaller amount of ATP is needed, so the body will use the pathway that creates enough ATP without having to go as rapid (beta oxidation: fat metabolism). So, if you want to burn carbohydrates it’s best to go with a high intensity endurance workout, and if you want to burn fat low intensity endurance workout is best.
Why is it important to understand metabolic pathways, and how is this relevant to interval training?
Well, much like most of you I want to burn fat and carbohydrates without having to walk for 4 hours or sprint for 3 miles. Interval training allows you to get the best of both worlds. So, with the exercise program I designed above allows me to not only sustain the workout, but I’m using both carbohydrates and fats as a source of energy—and burning them away!
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