Interval Training Program Guide
Never done intervals before, start with 1 interval training day for a few weeks. Never do more than 3 interval training days per week. HILLS. Using hills in your aerobic training calls for the muscles in your legs to work harder, making them stronger and more durable. Once a week run a hill up and down several times. Use the interval training principle so you're not killing yourself, and your body won't punish you days later.
Interval training burns calories because of the increased intensity. The trick to effective intervals is to do your walking, jogging, cycling, etc. hard enough so that you have difficulty even completing a sentence. CAUTION IF YOU ARE DECONDITIONED, PLEASE USE COMMON SENSE AND REFRAIN FROM INTERVALS UNTIL YOU ARE READY. Better yet, get your doctor's okay before you begin a new fitness program.
Table 9.2 lists the types of exercise and sports that creatine supplementation has been suggested to influence, while Sidebar 9.2 lists the reported ergogenic benefits of creatine supplementation. Increasing muscle availability of creatine and PCr can affect exercise and training adaptations in several ways. First, increasing the availability of PCr in the muscle may help maintain availability of energy during high-intensity exercise like sprinting and intense weight lifting. Second, increasing the availability of PCr may help speed recovery between sprints or bouts of intense exercise. These adaptations would allow an athlete to do more work over a series of sprints or sets of exercise, theoretically leading to greater gains in strength, muscle mass, or performance over time. For this reason, creatine supplementation has primarily been recommended as an ergogenic aid for power strength athletes or patients who need to increase strength, power, or maintain muscle mass. However, recent...
Variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints or hill sprints. Also, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this
Now compare that to the emaciated weakling physiques of many marathoners, and you'll see that sprinting is where the action is at for a healthy, ripped, powerful body Now I don't want to upset all of you distance runners out there. Hey, if distance running is something you enjoy, then go right ahead. But don't say you're doing it for the health benefits, because I might just have to disagree. Section 2.1 in this book provided my full opinion on why I believe highly variable intensity exercise (such as sprinting and interval training) is far superior to steady state endurance exercise (such as jogging, endurance cycling, or any same-pace cardio).
Studies on middle distance runners who perform interval training sessions or tempo runs, as well as studies performed on athletes involved in interval-type events (multiple sprint) such as soccer and ice hockey, show that the rate of glycogen breakdown in the most active muscle can be so high that its carbohydrate depletion can occur in less than 45 min. In one particular study it was observed that a 30 s sprint reduced the glycogen content in active muscles by 25 .
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