Intervals or Interval Training: Higher intensity anaerobic bursts mixed into your aerobic exercise program.
Intervals are short bursts of unsustainable exertion (anaerobic) mixed into your aerobic routine.
Our program utilizes advanced weight training anaerobic intervals with total body aerobic circuit training.
The 'father' of interval
training for world class athletes is German Dr. Woldemar Gerschler, a
cardiologist / coach whose medical specialty was cardiac output. Interval training resulted from his medical
cardiology background combined with training a record record holder, Rudolf
Harbig, in the 800 meter run. Dr. Gerschler medical focus involved maximum
cardiac output, or how much blood the heart pumped during exercise. An interval to Dr. Gerschler was determined
by pulse rate.
Our Lactate Threshold
Program: intervals are determined by
lactate threshold
Interval training gives a 21st century edge
to your program .. & with an inexpensive pulse monitor allows for exact target
pulse window
management
We've been preachin' Interval Training for 30 years .. it's good to see the
main line exercise big dogs finally comin' around
January 2009: James Timmons professor of exercise biology, Heriot-Watt
University Edinburgh UK, has studied the effects of bursts of intense
exercise .. or intervals. Dr.
Timmons reports that intervals could reduce the risk of diabetes and heart
disease substantially Dr. Timmons recommends 4 x 30 second sprints intervals at
least three times a week. In 2 weeks insulin utilization improved 23% .. as reported in
the BMC Endocrine Disorders Journal. Add intervals to an aerobic routine
to work both types of muscle for optimum physiologic benefit. Really push specific muscle groups to anaerobic / lactate threshold
levels. Interval training is making major gains in mainstream usage. Intervals
that were once the realm of competitive athletes are now part of many
complete exercise programs. Eddie Coyle, a
professor of kinesiology at the University of Texas, who has worked with
six-time Tour de France champion Lance Armstrong, reports that Interval
Training is a mainstay of Lance's Tour de France preparation. We have now taken pulse based
& clock based intervals to the next level. Intervals based on Lactate
threshold
This
author first became familiar
with clock based intervals while training under Phil Hansel & Pat Paterson along with Olympians Caren Cone, gold medal 1956 Melbourne Olympics,
& Joan Spillane, gold medal 1960 Rome Olympics. Coaches Pat Paterson & Phil Hansel went on to become head coaches at the University of Arkansas & University
of Houston. Stanford coach & US Olympic
coach Richard Quick was also in that very special pool. What a group that was!
.. even as a 12 -18 YO I appreciated how special that group was.
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a complete diet .. not replace a complete diet. ALBANY, N.Y. (AP) - June 29,
2005. A new study suggests that doing intense interval training for 20
minutes three times a week is just as effective at boosting strength and
endurance as five to six hours of jogging or moderate cycling. By the 1956 Melbourne Olympic games, &
certainly by the '60 Rome games, interval training was a recognized staple in
endurance training & performance improvement. If you have ever been
there, you will always want to return.
The doer alone learneth.
Nietzsche some readers know exactly to
what I refer & others have never heard of such. A 2005 report concludes
that doing interval training for 20 minutes 3 x per week is more effective at
boosting strength and endurance than five to six hours of
jogging or moderate cycling. "In high intensity
exercise, you call upon all of your muscle fibers. They respond and adapt.
As primary muscle fibers tire secondary & tertiary muscle fibers are recruited." Endurance capacity in the
interval group nearly doubled. They
also showed a significant increase in the enzyme citrate synthase in their leg
muscles, indicating an increased ability to use oxygen.
