Interval Training Workouts Prove to be More Effective Than Long Slow Cardio
by Aaron Ivey
When it comes to measuring athletic performance and endurance performance, the maximal rate of oxygen absorption into the muscles (VO2max) is the most recognized test. Greater VO2max usually means you are in greater cardiovascular condition. This can become an advantage in sports as well as in everyday life. You may not be competing against another team or opponent, you may be competing with your own body. So what is the best way to increase your VO2max? Researchers in Norway may have the answer.
They examined 4 different types of exercise protocols ranging from aerobic training to high intensity interval training. Each group trained for 8 weeks 3 times per week.
Group 1 trained for 45 minutes of running on the treadmill at 70% of their maximal heart rate.
Group 2 trained at lactate threshold (~85% of maximum heart rate) for 24.25 minutes.
Group 3 trained using intervals at 15 seconds of high intensity (90-95%) of heart rate maximum for 47 repetitions. The total time of the training for this group was the same as for group 2.
Group 4 trained using 4 sets of intervals for 4 minutes at 90-95% of heart rate maximum. This group rested for 3 minutes at 70% of heart rate maximum in between each repetition.
The Results:
The VO2max in groups 3 and 4 increased by 5.5% and 7.2% respectively. Groups 1 and 2 showed no significant improvement in VO2max. Another interesting finding was that the volume of blood that the heart pumped with each beat increased with groups 3 and 4.
So, there you have it! Research, again, suggests that interval training is more effective for improving aerobic endurance than traditional long slow steady cardio training.
Medicine and Science in Sports and Exercise 39 no4 Ap
2007 pp 665-671
interval training
6 Interval Training Sessions Improve Oxygen Utilization
How effective are interval training sessions at increasing aerobic exercise capacity
compared to traditional aerobic training? Researchers at McMaster University in Canada
uncovered some very interesting answers.
The study involved 8 subjects who performed interval training sprints on a stationary cycle.
Subjects participated in 6 sessions over 14 days. Each session consisted of between 4-7 bouts
of 30 second “all-out” sprints on the cycle. On session 2 they performed 5 sets, session 3
6 sets, session 4 6 sets, session 5 7 sets, and the final session 4 sets. Each set was
separated by 4 minutes of active rest on the cycle. Subjects continued to ride on the bike
but at a very low intensity. Subjects were given 1-2 days of rest in between sessions.
The results showed an increase in the endurance capacity of the subjects by an average of
100%. Subjects were able to ride for 51 minutes at 80% of their peak compared to 26 minutes
before the study began. Their was also an increase in the chemical that is used to indicate
how well the body is able to utilize oxygen, citrate synthase. The increase in citrate synthase
activity in this study is similar to the results reported after 6-7 of traditional endurance
exercise training. The difference is that these traditional training sessions lasted for 2 hours.
The interval training sessions were just as effective or in some cases more effective
at stimulating improvements in muscle oxidative potential, the body’s ability to utilize
oxygen during exercise.
If you are ready to start your interval training routine, check out Turbulence Training. Craig has put together a collection of great workouts to keep you motivated for a long time.
A study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training.
The Study:
Subjects: 16 college-aged students
Protocols:
- Interval training group: 4-6 sets of 30 second “all out” bouts with 4 minutes recovery for 2 weeks.
Total training time = 2.5 hours
- Moderate-intensity group: 90-120 minutes of continuous cycling for 2 weeks.
Total training time = 10.5 hours
The Results:
Similar improvements were demonstrated in both groups for exercise performance and muscle characteristics associated with resistance to fatigue.
“The most striking finding from our study was the remarkably similar improvements in muscle health and performance induced by two such diverse training strategies,” says Martin Gibala, an associate professor of kinesiology at McMaster University.
“Our study demonstrates that interval-based exercise is a very time-efficient training strategy,” said Gibala. “This type of training is very demanding and requires a high level of motivation. However, short bursts of intense exercise may be an effective option for individuals who cite ‘lack of time’ as a major impediment to fitness.”
Blackwell Publishing Ltd. (2006, September 18). ‘No Time To Exercise’ Is No Excuse. ScienceDaily. Retrieved November 12, 2008, from http://www.sciencedaily.com /releases/2006/09/060918142456.htm
Want to know how to implement an interval training program. My friend Craig Ballantyne is offering a discounted trial period for those who want to fire up their training program. Check it out at Turbulence Training.
Short bursts of high intensity sprints–known to benefit muscle and improve exercise performance–can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University.
The study is published online in the journal American Journal of Physiology. Regulatory, Integrative & Comparative Physiology.
The Study:
Training Protocols:
- Interval training: 30 second “all out” sprints 3x per week for 6 weeks
- Moderate Intensity: 40-60 minutes cycling 5x per week for 6 weeks
The Findings:
- Interval training improves the structure and function of arteries as much as traditional cardio.
The findings support the idea that people can exercise using brief, high-intensity forms of exercise and reap the same benefits to cardiovascular health that can be derived from traditional, long-duration and moderately intense exercise. In addition, more and more scientists and professionals are recommending interval training protocols even during cardiac rehabilitation programs.
Want to know how to implement an interval training program? My friend Craig Ballantyne is offering a discounted trial period for those who want to fire up their training program. Check it out at Turbulence Training.
McMaster University (2008, June 4). Brief, Intense Exercise Can Benefit The Heart, Study Shows. ScienceDaily. Retrieved November 12, 2008, from http://www.sciencedaily.com /releases/2008/06/080604101529.htm
Just six minutes of intense exercise a week could be as effective as an hour of daily moderate activity suggests new findings from researchers at McMaster University.
“Short bouts of very intense exercise improved muscle health and performance comparable to several weeks of traditional endurance training,” says Martin Gibala, an associate professor in the department of kinesiology of McMaster.
The research, which is published in the June edition of the Journal of Applied Physiology, found that performing repeated bouts of high-intensity “sprint”-type exercise resulted in profound changes in skeletal muscle and endurance capacity, similar to training that requires hours of exercise each week.
The Study
16 Subjects: 8 doing intervals, 3 no exercise
Training protocol: 30 seconds work to 4 minutes rest ratio for 4-7 sets “all out.”
Frequency: 3x per week for 4 weeks
Findings for interval training group:
- Endurance capacity nearly doubled
- Increased enzyme (citrate sythase) activity. This enzyme indicates the muscle’s ability to utilize oxygen
The researchers suggested that implementation of an interval training program may offer a time saving alternative to individuals with a time crunch. “This type of training is very demanding and requires a high level of motivation, however, less frequent, higher intensity exercise can indeed lead to improvements in health and fitness.”
Want to know how to implement an interval training program? My friend Craig Ballantyne is offering a discounted trial period for those who want to fire up their training program. Check it out at Turbulence Training.
Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.
The study included moderately fit women in their 20’s and borderline sedentary subjects. Subjects trained every other day for 2 weeks alternating between 4 minute work periods and 2 minute rest periods for a total of 10 sets. They trained at 90% intensity.
So what were the results?
- Increase in fat usage.
- Increase in aerobic capacity. This means that a person is better able to sustain prolonged activity.
- Increase in muscle enzyme activity. These are the chemicals in the body that help make reactions happen faster. This may help to make the body more efficient at producing energy in the muscles.
The bottom line is that the interval training study demonstrated that this interval training program elicits faster and improved fat burning potential and greater overall fitness. Talanian concludes that the introduction of an interval training program into your exercise routine once or twice a week can be beneficial.
Want to know how to implement an interval training program. My friend Craig Ballantyne is offering a discounted trial period for those who want to fire up their training program. Check it out at Turbulence Training.
This study can be found at:
University Of Guelph (2007, June 29). Interval Training Burns More Fat, Increases Fitness, Study Finds. ScienceDaily. Retrieved November 12, 2008, from http://www.sciencedaily.com /releases/2007/06/070627140103.htm
