Train With Intensity

I recently posted a clip of a training session that I love, up on our Smart Fitness group on Facebook. I've had a lot of comments (mainly from my clients who are enjoying seeing their coach suffer for a change, and others who think I'm a bit bonkers - masochist was the term used by one of my clients!). I also had comments from two guys in the industry that I have a huge amount of time and respect for:

Alwyn Cosgrove "...Good face on the sprints!..." -this is a face he recognises from back in the day when we were training partners - the shutters were down!

Robert Dos Remedios "...great face....that's what I talk about in my lectures about overload.....lots of personal confrontation going on there HAHA!..."

Now as coincidence would have it I started reading a book today about Marco Pantani (an iconic cyclist who won both the Giro d'Italia and the Tour de France in the same year - that doesn't happen all that often). And this was the preface;

"Io amo la montagna, ma nel momento della fatica ho dentro un grande odio. Cosi cerco di abbreviare la mia agonia"

I bet you didn't know I could speak Italian! Basically this is what he says;

"I love the mountains, but in the moment of exertion, I'm filled with deep hated. So I try to shorten then suffering"

For me this pretty much sums up how I train and what I expect from my clients! (I know it won't compare to what he put his body through), but for me I want to get the maximum out of every training session that I client do so that I can spend as little time training as possible! Check the video out, during that last set be under no illusion that I'm hating every second, but as soon as that 10th set is finished I'm really, really happy. Why? Because I know that in that short 20 minute session I've pushed myself as hard as I can and the benefits will be with me for a long time after the session has finished.

It is not about duration of exercise - it is about the intensity you take to the session. Just like Alwyn and Coach Dos, I'm always looking for ways to shorten the suffering - it just means that if you train with us you need to bring some intensity to your session! If you still wear a badge of honour because your training session lasted 2 hours then maybe it is time for a rethink - Imagine what else you could be doing with all that spare time!

High Intensity Vs. Fat Burning Zone

The popular ‘FAT BURNING ZONE’ is based on a mistake. The mistake is a misinterpretation of the sports science research, and is based on the fact that the body preferentially uses fat as a fuel source during low to moderate exercise intensities.

· While this is true ‘metabolically’ it does not influence the degree of overall weight or fat loss from exercise.

· In terms of weight control, it doesn’t matter which fuel source is used as long as calories are expended.

· It is essential that clients get the most out of each training session. Interval based training is more effective than low intensity steady state exercise as more total calories are used in the same amount of time. Take a look at the figures.

Exercising at a low Intensity (60% MHR) for 30 minutes will burn 200 kcal, with 50% of calories from fat (100 kcal). If you increase the intensity to 80%MHR then you will burn 500 Kcal with 40% of claories from fat (200 kcals). So for the same workout time you are getting more bang for your buck, and that is before we even start to consider how many calories you continue to burn post workout! So to summarise:

· High intensity interval training will maximise weight loss and fitness results.

· High intensity interval training forces the body to become conditioned to more intense exercise.
· Increased levels of fitness will make a given level of exercise feel easier and you will be able to exercise at higher intensities which ‘burns’ more calories.

· High intensity interval training will increase Basal Metabolic Rate (BMR), resulting in more calories ‘burnt’ 24 hours a day.

· High intensity interval training strengthens the involved muscles to a greater degree than regular aerobic exercise.

. Slow steady state training is not as effective as high intenisty intervals.

. If you take part in a sport that requires an element of speed and power then intervals are far more effective, not just for fat loss but for increased sport specific fitness…..unless you want to become slow and steady.