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.

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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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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.

 

 

Heavy Hands Revisited, Strength Endurance,  by Clarence Bass, is an excellent source.  Clarence da' man.

  • An interval is defined as a period of time or a specified distance.
  • For athletes, it means repeated bouts of high intensity exercise with intermittent lower intensity periods.

  • 'Cycling' into anaerobic bursts for short periods during aerobic training is optimal.
  • Intervals have traditionally been pulse or clocked based.
  • Short "intervals" of higher intensity.  Then return to your base line level and then increase intensity again & then again & then again.
  • Increase your pace or resistance.
  • Increase elevation or add weight.
  • 2 - 5 minutes of higher unsustainable exertion ( anaerobic ) mixed into an aerobic program.

In some professional level training programs, it accounts for as much as 75% of the total training volume.

Combining aerobic & anaerobic benefits into one session became recognized as a logical combination.

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Pulse & Time Based intervals are the standards of interval training

Traditional intervals: begin a new set when your pulse returnes to 120 BPM.

I have until this day logs of interval splits from 1960 through 1968, somehow those logs have made all the moves with me for the past 40 years

Hormonal secretions are different for aerobic or anaerobic exercise. 

         

Protein is necessary for optimization.

  Try This Optimized Total Body Routine!  Treadmill / Stationary Bike  Intervals

Dr. Steven Seilor reports that the interval dependant increases and decreases in intensity results in a positive heart adaptive process.  The interval sequence results in positive ventricular remodeling and increases blood pumping ability.

A personal Favorite!!!

It is best to first aerobically exercise followed by anaerobic strength training for both weight control and positive hormonal stimulation.  Many positive hormonal changes occur with exercise, but different things happen with aerobic & anaerobic exercise.

The consensus (  Dr. Klatz, Dr. Giampapa and Dr. Di Pasquali ) is that the level of exercise must be some what harder than the level of exercise required for cardiovascular benefit.

Circuit Training: Drop sets, supersets & pre exhaustion will provide both aerobic & anaerobic benefit!