"The Case Against Jogging"
January 20, 2013 2:42 AM Subscribe
If you've never done the Wingate-cycle test, let me try to explain what it feels like: It feels like your legs are giving birth. It feels like you've got an eight-martini hangover in your calves. Your face contorts like a porn star in an AVN-award-winning threesome scene. You emit noises that resemble feedback at a thrash-metal concert. Maybe your eyes are closed and you're rocking your head back and forth. The upside: It's over in 30 seconds. ... I rode the Wingate cycle as part of my research on a surprising and potentially life-altering theory called high-intensity interval training (HIIT). Think of it as the Evelyn Wood of exercise. The idea is that lightning-quick intense workouts might be as good for you as — if not better than — longer medium-intensity workouts.
High-Intensity Interval Training, or HIIT, is an exercise program designed to get people 'stronger and faster with shorter workouts.' Here's infographic with three different schemes. HIIT can be a good way to break the treadmill routine. One is called "Tabata" after Dr. Izumi Tabata, who published the paper: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max, in 1996. One is called the "Little Method," after Dr. Jonathan Little published this paper: A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms, in 2009. And to round it out, here's Tremblay's 1994 paper: Impact of exercise intensity on body fatness and skeletal muscle metabolism (PDF):
In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity.Wikipedia article on HIIT.
The Secret To High-Intensity Interval Training
It's important to note that many of the studies involve whole-body exercises like sprints, rowing machines, or cycle ergometer, so things like 'tabata squats and pushups', while challenging, don't fit the protocol. And, as always, claims of "get fit in 4 minutes a day!" are bullshit.
The Agony And The Heresy - Brian Mackenzie's Controversial New Approach To Marathon Taining:
When the hell did this become marathon training? For the past few minutes, I’ve been running 60-second gassers up Seattle’s Queen Anne Avenue, a stripe of urban asphalt so tilted that skiers often schuss down it on snow days. I’m testing a controversial endurance theory pushed by triathlete and trainer Brian MacKenzie, and by the second wind sprint I know I’m in trouble. By the third, I’m biting back the pre-barf taste of oysters and copper pennies. After the fourth, I crumple to the rush-hour sidewalk, splayed beneath Seattle’s pigeon-colored skies. Women walking home from work literally step over my heaving body. And to think that I’m supposed to do eight of these.Running hard to run far isn't a new idea: The Irish Priest Who Trains Olympic Gold Medalists - previously
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