Opens March 1, 2021
Opens March 1, 2021
This 20-minute circuit is for people who wish to condition their cardiovascular system using the Interval Training principles. The more modern research reveals that interval training is an infinitely variable form of exercise that elicits physiological adaptations linked to improve overall health - especially gains in cardiorespiratory fitness in a time efficient manner. The evidence also suggests that individuals perceive low- volume HIIT as more enjoyable and tolerable compared to long, slow, distance exercise. This evidence is potentially important from the perspective of public health, as a ‘lack of time’ is the most common barrier-keeping individuals from performing regular exercise.
If we look at our past primitive needs most of our exercise needs were food procurement or running to escape danger. So think about that. What would have it been like when you were trying to catch food, particularly animals. Lots of walking around, moving towards something and than ballistic activities…. sprinting. Certainly escaping danger from a predator to cause us to sprint and maybe climb a tree. If not you are pretty much out of the gene pool. So really there is a lot of evidence that we require that flight or flight response. We need to sprint. So why did we go down the method of high-volume low intensity? Basically it was an easy way to research oxygen consumption causing a bias toward aerobic activity to get fit and lose weight.
In today’s society you certainly have the need to do something vigorously. Let me give you some examples. Making a very tight flight connection will cause you to run to your gate otherwise you would miss your connector flight. Similarly, you may have a grand child, and your at a park and your weren’t paying attention when suddenly the child is walking of to the main road. You’re not going to jog or walk slowly. You’re going to go as vigorously as you can. So if you assess your needs in the modern world speed interval training (HIIT) will benefit you a lot more. Most of our group sports are high intensities, interval based. A period of activity that is very fast and intense with a period of low intensity. You can see there are plenty of good examples.
There is much research revealing that high intensity increases ones cardiovascular capacity much more than low intensity training. The technique involves 4 x 60 s all out effort with 4 minutes of recovery (4 minutes is the minimum amount of recovery you need to replenish the energy stores to go super maximal again) for a total of 4 minutes of HIT, over the course of 20 minutes. During the 4-minute recovery we will have stations such as walking, strength endurance, mobility and stability activity. The research showed that when subjects performed this two to three times a week for two weeks their oxygen capacity dramatically increased. You don’t want to do this type of training daily or to much as it can be detrimental. So spread them out and 8 minutes of high intensity training a week is sufficient to make a dramatic difference.
There are plenty of other studies that are important for you to grasp. Many people think you can’t do this for elderly clients. Far from it. Increasing ones cardiovascular capacity also directly relates to power output. Power is the number one indicator of independent living as we age. High intensity is relative. Meaning that the clients or patients are in charge and only do what’s comfortable for them. As they get fitter, which they will overtime, you will increase their effort and intensity but not their duration.
Note: Aerobic fitness (cardiovascular endurance) is the body's ability to deliver oxygen to your muscles, which allows them to do work or engage in activity. ... Generally, VO2max declines with age (about 2% per year after age 30) and males typically have a greater oxygen consumption value than females. This training will mitigate those changes as we age. Other favourable adaptations include an increase in resting glycogen content, and a decrease in the rate of glycogen utilization and blood lactate content, an increased capacity for lipid oxidation superior peripheral vascular structure/function, and improved time-to-exhaustion trials.