Unpacking Interval. Lisa A. Workman
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1 Unpacking Interval Training Lisa A. Workman Sunday, September 24, 2017
2
3 Overview History Exercise Physiology 101 The Three Energy Systems Training Continuum Types of Intervals Benefits
4 History Joe Binks (1902)
5 F - 1x/wk I - top speed with rest in between T - 30 minutes T - Running History Joe Binks (1902) yard intervals Fast yard
6 Hannes Kolehmainen (1912) History
7 Hannes Kolehmainen (1912) History 5-10 repetitions, 1000m or 3min 5sec, 19km/hr or 11.78mph Recovery and frequency not known
8 History Gosta Holmer (1937) Fartlek - periods of fast running intermixed with periods of slower running Unstructured
9 History (1960s) Introduced intervals as % of VO2max and % speed of VO2max 30min, 15sec runs, 15sec rest
10 Dr. Izumi Tabata (1996) History Tabata - identified the health benefits of exhaustive 20 seconds work, 10 seconds recovery workout plan
11 Building Blocks Benefits Types of Intervals Training Continuum Energy Systems Exercise Physiology
12 Exercise Physiology 101
13 Muscle: The First Cog in the System
14 Muscle: The First Cog in the System Three types of muscle fibres: Slow Twitch (Type I) Muscle Fibres Fast Twitch (Type IIa) Muscle Fibres Fast Twitch (Type IIb) Muscle Fibres Others?
15 Characteristics of the Three Muscle Types Slow Twitch Fast Twitch Fast Twitch Contraction Time Slow Fast Very Fast Size of Motor Neuron Small Large Very Large Resistance to Fatigue High Intermediate Low Activity Aerobic Long-term Anaerobic Short-term Anaerobic Force Production Low High Very High Mitochondrial Density High High Low Capillary Density High Intermediate Low Oxidative Capacity High High Low Glycolytic Capacity Low High High Major Storage Fuel Triglycerides Creatine Phosphate, Glycogen Creatine Phosphate, Glycogen
16 Exercise Physiology 101
17 Heart: The Second Cog in the System
18 Heart: The Second Cog in the System
19 Exercise Physiology 101
20 Lungs: The Third Cog in the System
21 Lungs: The Third Cog in the System Ventilation (VE) the amount of air we expire in one minute VO2 the volume of oxygen consumed in one minute VCO2 the volume of carbon dioxide produced in one minute
22 Lungs: The Third Cog in the System
23 Exercise Physiology 101
24 Energy Systems: The Cogs Working Together as a Team
25 The Three Energy Systems
26 The Three Energy Systems
27 System Rate of ATP Production Energy Source Capacity of System Major Limitation Major Use Anaerobic Alactic Pathway (ATP-CP) Very rapid rate stored creatine phosphate (CP), stored ATP in the muscle Very limited ATP production Very limited supply of CP Very high intensity, short duration sprint activities. During high intensity activities of 1-10 seconds. Anaerobic Lactic Pathway Rapid rate Blood glucose, glycogen Limited ATP production Lactic acid by product causes rapid fatigue High intensity, short duration activities. During high intensity activities of 1-3 minutes Aerobic System Slow rate Blood glucose, glycogen, fatty acids Unlimited ATP production Relatively slow rate of oxygen delivery to cells Moderate intensity, longer duration. During moderate to high intensity activities longer than 3 minutes. Fatty acid oxidation dominates after ~20 minutes of exercise.
28 Unpacking Interval Training Lisa A. Workman Sunday, September 24, 2017
29 Training Continuum
30 Training Continuum Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) Aerobic Limit
31 Te rms Long Slow Distance (LSD) Anaerobic/Lactic Threshold exercise intensity at which lactic acid starts to accumulate in the blood stream and CO2 production begins to increase nonlinearly lactate removal fails to keep up with the rate of lactate production causing increased in CO2 production VO2max the maximum volume of oxygen consumed in one minute
32 Training Continuum Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) Aerobic Limit Vo2max (100%) Aerobic Energy System Anaerobic Lactic Energy System Anaerobic Alactic Energy System
33 Training Continuum 100 km race pace Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit
34 Training Continuum 100 km race pace Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Aerobic Intervals Work: below race pace (training pace) Rest: short Continuous (just below AT) 40 km race pace Aerobic Limit
35 Aerobic System: LongTerm Aerobic Intervals Aerobic energy system Blood Glucose, Glycogen, Fatty Acids 1:1 Work-to-Rest Ratio 1:0.5 Work-to-Rest Ratio Example: 3 min flat time trial with 1.5 min spin-out recovery
36 Training Continuum 100 km race pace Aerobic-Anaerobic Work: race pace Rest: variable Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit
37 Aerobic + Anaerobic Systems Combination of Aerobic and Anaerobic Capacity/Lactic Systems Moving from aerobic to anaerobic back to aerobic 1:2 Work-to-Rest Ratio Example: 1 minute time trial with 30s sprint; return back to time trial with each sprint interval
38 Training Continuum 100 km race pace Fartlek Work: variable Rest: variable Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit
39 Fartlek Combination of the three energy systems Alternating and variable speed and durations No prescriptive Work to Rest Ratio Example: Lamp post runs (increase speed for 3 lamp posts, decrease speed for 1 lamp post)
40 Training Continuum 100 km race pace AT intervals Continuous Work: +/- 10% Rest: medium Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit
41 Anaerobic System: ShortTerm Anaerobic Threshold Intervals Anaerobic Capacity; Anaerobic Lactic Glycolysis/Glycogenolysis 1:2 Work-to-Rest Ratio Example: 30s Seated Power with 1 min spin-out recovery
42 Training Continuum 100 km race pace Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Anaerobic intervals Work: ~120% of race pace Rest: variable Aerobic Limit
43 Anaerobic System: Immediate Anaerobic Intervals Anaerobic Power; Anaerobic Alactic ATP-CP 1:3 Work-to-Rest Ratio Example: 15s Sprint with 45s spin-out recovery
44 Training Continuum 100 km race pace VO2max Intervals Work: % Rest: 30-40% Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit
45 Anaerobic System: Immediate VO 2max Intervals Anaerobic Power; Anaerobic Alactic ATP-CP 1:2 Work-to-Rest Ratio 1:3 Work-to-Rest Ratio Example: 30s at predetermined VO2max with 60s recovery
46 Training Continuum 100 km race pace Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Continuous (just below AT) 40 km race pace Aerobic Limit Tabata Work: 100% Rest: 20%
47 Tabata Anaerobic Power; Anaerobic Alactic ATP-CP 1:0.5 Work-to-Rest Ratio Example: 20s at maximal effort with 10s passive recovery, repeat 8 times (4 minute set)
48 Circuit Training Aerobic Weight Training Stations with a variety of exercises that work the entire body Including a weight that can be lifted without going to failure May include cardiovascular exercise such as running, skipping, cycling etc. Continuous time interval (consider the energy systems!) Example: 1 minute at each station; complete cycle 1 to 3 times.
49 High Intensity Interval Training (HIIT) Where does HIIT belong? A title to various forms of intervals including VO2max, Tabata, some circuit training
50 High Intensity Interval Training (HIIT)
51 Training Continuum 100 km race pace Fartlek Work: variable Rest: variable AT intervals Continuous Work: +/- 10% Rest: medium Aerobic-Anaerobic Work: race pace Rest: variable VO 2max Intervals Work: % Rest: 30-40% Rest Long Slow Distance (50-65%) Anaerobic Threshold (AT) (75-80%) VO2max (100%) Aerobic Intervals Work: below race pace (training pace) Rest: short Continuous (just below AT) 40 km race pace Anaerobic intervals Work: ~120% of race pace Rest: variable Aerobic Limit Tabata Work: 100% Rest: 20%
52 Unpacking Interval Training Lisa A. Workman Sunday, September 24, 2017
53 Toe Tap Mania Aerobic Interval (80 bpm) Under the Bridge - Red Hot Chilli Peppers Anaerobic Capacity Interval (120 bpm) Staying Alive - Bee Gees Anaerobic Power Interval (160 bpm) Shake It Off - Taylor Swift
54 Interval Considerations Intensity of work Duration of work Intensity of rest Duration of rest Number of intervals Number of sets or series Between sets recovery duration Between sets recovery intensity Exercise modality Others? Buchheit & Laursen (2013)
55 Benefits
56 Benefits most effective stimulus to improve VO2max allows for large motor unit recruitment (Type II muscle fibres) and attainment of near maximal cardiac output signals for oxidative muscle fibre adaptation (increase mitochondrial mass) and myocardium enlargement Buchheit & Laursen (2013)
57 Benefits
58 Benefits variety in workout time efficient workout increase energy expenditure during and after workout (EPOC)
59 What s Next for Interval Training?
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61
62 References A brief history of interval training
63 References Alberta fitness leadership certification association. (2001). Group exercise leader manual. Buchheit, M. & Laursen, P.B. (2013). High-intensity interval training, solutions to the programming puzzle. Part I. Sports Med. DOI / s x Buchheit, M. & Laursen, P.B. (2013). High-intensity interval training, solutions to the programming puzzle. Part II. Sports Med. DOI / s Burke, E. (2002). Serious cycling. Champaign, IL: Human Kinetics Publishing Inc. Doyle-Baker, P. (2017). SIT, HIT, FIT: The science behind interval training. AFLCA Professional Development KT Article. Foss, M.L. & Keteyian, S.J. (1998). Fox s physiological basis for exercise and sport. (6th Ed.). Boston, Massachusetts: WCB/McGraw-Hill. Hoolihan, C. (2016). Enduring Intensity. IDEA Fitness Journal, Volume 13, Number 8. Karp, J.R. (2010). A primer on muscles. IDEA Fitness Journal, Volume 7, Number 5. Kennedy, C.A. & Yoke, M.M. (2009). Methods of group exercise instruction. 2nd Ed. Champaign, IL: Human Kinetics Publishing Inc. Kory, K. & Seabourne, T. (1999). Power pacing for indoor cycling. Champaign, IL: Human Kinetics Publishing Inc. Peterson, S. (2003). Peds 511 academic course notes.
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