INTERVALS TRAINING Vs CONTINUOUS TRAINING

Understand high intensity interval training.

High intensity Interval training (HIIT) refers to quick bouts of high intensity exercises with low-effort rest intervals which enables anyone to increase the intensity of the exercise workload. The term “High-intensity” is relative to an individual’s level of fitness and dependent upon one’s tolerance to exertion. At the same time, we need to understand the term “High intensity”. This term is used in the scientific literature to describe intensity ranging from as low as 85% of maximal oxygen uptake (VO2 max) to as high as 250%.  When you are exercising above 100% VO2 max, it is termed “supra-maximal"

 

VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.

Because of the wide range of intensities reported in the research for HIIT, the duration of the exercise interval can also range from as low as six seconds to as high as four minutes and sometimes even longer. The recovery interval used in HIIT can vary considerably and can be an active recovery or a passive recovery.

 

Passive recovery means stillness and inactivity. By contrast, active recovery means being active in a way that promotes recovery rather than fatigue.

What happen when you realize a high intensity interval training (HIIT).

Interval training works both the aerobic and the anaerobic system.  During the high-intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, with a by-product name lactic acid.  As lactic acid builds, the athlete enters oxygen debt or ECOP, and it is during the recovery phase that the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid.

 

ECOP: Excess post-exercise oxygen consumption (ECOP, informally called after run)is a measurably increased rate of oxygen intake following strenuous activity.

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To pay back this oxygen debt, the metabolism continues to work during  this post‐exercise phase. (Recovery phase)  When it comes to replenishing the energy stores of the body, it makes sense that if one were to predominantly burn glycogen as a fuel during a HIIT workout, (Anaerobic system used) the body would need to put back those glycogen stores to be ready for a subsequent similar activity. Consequently, it would further make sense for the body to utilize fat while it is accomplishing the glycogen “put back.” It has been demonstrated that following high‐intensity exercise, but not low‐ intensity exercise, oxygen consumption remains elevated above post exercise phase at three hours post‐exercise; further, at this 3‐hour time point, the rate of fat oxidation was higher after high‐intensity exercise as compared to low‐ intensity exercise.

Why we still focused the spotlight on the continuous endurance training.

With all the information, research and cases showings that HIIT is an alternative to improve cardio-vascular system, we still focus the spotlight on the continuous endurance training.  To understand the reason why we relate cardio or aerobic exercise to low and moderate continuous training, we need to start with the running craze of the 70’s, which made jogging a popular activity. This period coincided with the developing sport science discipline.  The metabolic respiratory equipment at that time did not have the ability to measure oxygen concentrations from small volumes of expired air and it was less complicated to measure expired air from one long bout of continuous exercise rather than multiple bouts of high intensity exercise.   This biased the research toward activities that were of a long, continuous duration and, by natural default, activities that were of low to moderate intensity.  As a consequence, the published research from the late 70’s to the mid 90’s which clearly resulted in a disproportionate focus on low to moderate intensity continuous training, had a profound influence on the medical community, the fitness industry, and even the sports conditioning world.

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Low and moderate intensity continuous training Ied to it being labeled “cardio” or “aerobic” exercise and to the thought process that this type of training, and only this type of training, would positively condition the cardiovascular system. This same process and resultant thinking played out with the research examining fat metabolism and “burning” fat stores

A common sense viewpoint.

We can look at High intensity interval training from a common sense viewpoint to explain why interval training trumps low and moderate continuous training every time.  In primal times, humans, for the most part, would not have moved long distances by running slowly or “jogging” as our modern world likes to call it. Throughout a day, short, vigorous bouts of activity would be required for gathering, carrying, digging and escaping danger. We can easily imagine that jogging through fields and forests would not be a particularly effective strategy.  At the same time, the biochemical make‐up of human muscle fibers is not comparable to truly superb endurance creatures. In the animal kingdom, humans, are a long way from, for example, ducks that can fly vast distances without breaking a sweat.  Another common sense perspective is to think about the activity profiles of young children. An observational study of children playing under free-ranging natural conditions showed a pattern of very short bursts of intense physical activity interspersed with varying intervals of low and moderate intensity. It seems to me that we are naturally wired for HIIT rather than Low and moderate continuous training. The same observation can be made in the vast majority of sport. They are for the most interval based, meaning that the activity comprises short bursts of high intensity effort fallowed by rest or recovery period of low intensity efforts.

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Continuous based efforts Sports 

Distance running, cycling or swimming, Nordic Sky

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Interval based efforts Sports

Football, baseball, tennis, golf, basketball, hockey (ice or field ‐ still the same), soccer, rugby, skiing, snow‐boarding, volleyball, and . . .

Conclusion.

Researchers have compared these two types of training regimes, side by side, the HIIT has always matched LMICT, and usually produced more favorable results, with a much lower investment of time. So, clearly, this message is extremely important given that the time commitment is invariably given as the main excuse for not starting or sticking with an exercise program. When you engage in a high intensity interval training program you will be able to improve your hearth and performance.

THE MYTH OF PROTEIN

All protein are made by plants. 

It’s not necessary to eat animal tissue to get protein. The primary source of protein comes from plants, the protein you get from animal products is simply recycled plant protein. Only plants have the ability to take nitrogen from the air, break these molecules in parts and incorporate the nitrogen into amino-acids to make protein.

The DRI (Dietary Reference Intake)

- Sedentary adult  0.4 g of protein per pound.

- Active adult 0.4-0.6 g of protein per pound.

- Growing athlete 0.6-0.9 g of protein per pound.

- Adult building muscle mass 0.6-0.9 g of protein per pound.

Plant-based nutrition has all the amino-acid essentials you need and the daily amount of protein recommended. 

For a 150 pound male triathlete I would recommend 0.6 for a total of 90 grams of protein per day. 

ONE WEEK HIGH PROTEIN VEGAN MEAL PLAN.      https://www.abbeyskitchen.com/vegan-meal-plan/

This one week high protein vegan meal plan is composed with 3 meals, and the daily average of protein is superior to 80 g of protein. With 2 to 3 collations , you can increase easily your daily intake over 100 g of protein, and this is largely enough.

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Grains, beans, and vegetables have plenty of protein to cover the daily needs of protein. The largest, strongest terrestrial animals on the planet are herbivores and frugivores.

It’s very important to get your protein form plants because plants have much more beneficial effects on our physiology and heart. A plant-based diet doesn’t create inflammation, it is alkaline and is filled with fiber. 

Most heart diseases are diet-related caused by diets high in animal products. Meat, eggs, and dairy products are high in cholesterol and saturated fat. (No plant foods in the world contain any cholesterol.)

At the same time a single meal with meat, dairy, and eggs triggers an inflammatory reaction inside the body within hours of consumption. 

Within 5 or 6 hours, the inflammation starts to cool down, but then what happens? Lunchtime

In this routine, we may be stuck in a chronic low-grade inflammation danger zone for most of our lives. This can set us up for inflammatory diseases such as heart disease, diabetes, and certain cancers.

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What exactly is causing the meat-induced inflammation?

Inflammation is an immune response to a perceived threat, but what’s the body attacking?

After a meal of animal products one’s bloodstream becomes soiled with bacterial toxins known as endotoxins. 

The level of endotoxins in the bloodstream induce inflammation. When the body is under inflammatory stress, the liver focuses on producing inflammatory proteins, like cytokines, rather than albumin, this is why albumin decreases with inflammation.

Role of albumin.

  • Albumin performs many functions including maintaining the “osmotic pressure” that causes fluid to remain within the blood stream instead of leaking out into the tissues.

  • Albumin also acts as a transport vessel. The albumin in your blood moves the mineral calcium, hormones and medicines throughout your tissues.

A low level of Albumin will low intravascular fluid volumes vital to effective circulation of blood and oxygenation of tissues.

The transport of nutrients “like protein”,hormones and different substances will be perturb and the digestive system will not performed correctly.

Conclusion.

The primary source of protein comes from plants. Plants have no inflammatory response, no saturate fat and cholesterol. Plants bring all the amino-acid essential you need and the daily amount of protein recommend in an alkaline environment.