Poliquin - Healthy. Lean. Strong.

Training Articles

Getting Maximum Results Part II - Alternatives to Aerobics

Alternative Exercise Strategies to Help You Break Through a Plateau

In part I, I provided six reasons why continuous aerobic work is counterproductive to your training. My purpose was to enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.

In this second part, I will provide trainees with an alternative strategy for training the cardiovascular system that is more effective and takes less time to complete.

The Question of Body Fat
I often ask my clients, "who has less body fat, a Sprinter or a Marathoner?" The answer I receive is almost always "a Marathoner."

The correct answer, however, is a sprinter! (In 15 years of training, only two people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-48 hours post workout.

The Power of Interval Training
The way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.

Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!

Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.

A Sample Interval Protocol for Fat Loss
As always, please check with your physician before embarking on any intense exercise program.

Table 1:

• Perform 2-3 sessions/week on non-consecutive days
• Before embarking on Workout 1, take a practice workout or two to establish the fastest possible speed for the "High Intensity" sets. This is very important to elicit the proper hormonal response.

If a preparatory phase is needed before embarking on the above Interval program in table 1, follow the workouts in table 2:

Table 2:

* Perform 2-3 sessions/week on non-consecutive daysFor those of you who are in the general public and have not exercised in years do the following protocol:

Table 3:

• Perform 3-4 sessions/week
• THR = Target Heart Zone
• Do not do more than six weeks of Table 3 workouts. I repeat - do not do more than six weeks of Table 3!

After completing the 2 phases in table 3, move on to table 2 interval workouts to prepare for the interval workouts in table 1.

After completing the 18 workouts in table 1, a new cycle can be started at higher initial speed during the "High Intensity" sets.

For an individualized Interval Training program contact your local PICP certified professional. Most of all enjoy the burn!

1. Tabata, I., Irishawa, K., Kuzaki, M., Nishimura, K., Ogita, F., and Miyachi, M., Metabolic Profile of High-Intensity Intermittent Exercises. Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

2. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.