Low Intensity Interval Training
Low intensity interval training is a very under-rated and virtually unknown method of increasing fitness and health. It is also a very powerful tool I use to for weight loss clients.
Specifically, low intensity endurance training improves your cell's ability to create energy, increases your muscles cell's ability to use oxygen for energy creation and all this leads to an increased utilization as fat for fuel.1,2,3,4,5,6 It is used a lot by marathon runners and endurance runners. I used this and my results were amazing. I was never a long distance runner. Always a power type of athlete.
Low Intensity Interval Training
First Rule
It is very simple. You keep your heart rate below your aerobic threshold as you exercise but sill change between one intensity and another. As an example, let’s say you get your aerobic threshold and it is 130 beats per minute. Then let’s use an aerobic exercise like running.
Low Intensity Interval Training
Second Rule
You experiment and find out that do keep your heart rate at about 130 or below, you need to jog lightly. So you jog lightly and then walk and repeat. So even when you are below a heart rate threshold, you interval between one intensity and a lower one. There is a marathon trainer by the name of Jeff Galloway. He is the one who introduced this concept to me. He shows how anyone can do a marathon if they just realize that there are many different speeds you can go. I also learned from Mark Allen, who is a triathlete and a trainer. He taught how endurance athletes such as Lance Armstrong train. They all cycle their training through very high intensity training to keep getting more power. But when they plateau and over train. They switch to doing ALL their training BELOW their aerobic threshold.
Low-Intensity Interval Training Routine.
A Sample
You can go for one minute light jogging and one minute walking. You will find you can last longer and cover more distance and have far less injury. Before using this, my 1 hour runs were ok but I was not covering anymore distance. When I incorporated this method, I got much more distance over time and felt less fatigue and there were no aches anymore. This is another myth that only pushing harder is the key to better results. Recuperation and oxygenation is absolutely essential to weight loss results.
Metabolism Makeover
Low Intensity Interval Training is very helpful in saving you time and money and still get results. However, they should be used as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. Know how to use it will save you time, money and hassle because you don't have anymore guess work. I lay it out for you. It is all in this book. If you are interested check out Metabolism Makeover.
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Return to "Interval Training" Return from "Low Intensity Interval Training?" to "Natural Weight Loss" Home Page References - Costill DL, Fink WJ, Pollock ML. Muscle fibre composition and enzyme activities of elite distance runners. Med Sci Sports. 1979,8:96-102.
- Costill DL, Thomas R, Robergs RA, Pascoe D, Lambert C, Barr S, Fink WJ. Adaptations to swimming training: influence of training volume. Med Sci Sports Exerc. 1991 Mar;23(3):371-7.
- Dudley GA, Abraham WM, Terjung RL. Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. J Appl Physiol. 1982 Oct;53(4):844-50.
- Foster C, Hector LL, Welsh R, Schrager M, Green MA, Snyder AC. Effects of specific versus cross-training on running performance. Eur J Appl Physiol Occup Physiol. 1995;70(4):367-72.
- Holloszy JO, Coyle EF. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. J Appl Physiol. 1984 Apr;56(4):831-8.
- Hawley JA. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. 2002 Mar;29(3):218-22.
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