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High Intensity Interval Training and Why: Part 1

2/18/2014

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To promote and maintain health, all healthy adults aged 18–65 yr need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week (William, Haskell, 2007). This information is too subjective for not only the general public, but also for fitness professionals. Many of us have heard of the benefits of High-Intensity-Interval-Training (HIIT). This relatively new paradigm in cardiovascular training has been proven to be superior to continuous or long-slow-distance (LSD) training with respect to total calorie and fat calorie expenditure in a much lesser time commitment. I’m a believer in HIIT and its effectiveness and reduction in the amount of overuse injuries that are commonly associated with many longer duration aerobic activities (i.e. running). To further investigate this issue, I found several studies advocating HIIT.

High-intensity interval training (HIIT) continues to outpace the competition. In a study published in the Journal of Applied Physiology, researchers had subjects perform eight sessions of cardio on exercise bikes using either a HUT protocol C20 minutes of total cardio with one minute of high-intensity intervals at 120% of aerobic capacity followed by one minute of rest] or a traditional cardio model (90-120 minutes of total cardio at 65% of maximal aerobic capacity). In just 19 days, numerous performance benefits were seen in both groups, including maximal aerobic capacity relative to bodyweight and increased time to fatigue during an exhaustive exercise test, as well as improvements in oxygen delivery to muscle and the ability to delay lactate accumulation in both groups. Perhaps the most striking finding is that all these improvements occurred in the HUT group after only 80 minutes of work. Compare this to the 825 minutes it took the endurance group to get the same results and you have a solid HUT endorsement (GO AHEAD, HIIT YOURSELF, Sept. 2009).

Now the question is, does HIIT have similar benefits in preventing cardiovascular disease as continuous moderate aerobic activity? In a study investigating the cardiovascular benefits of interval training, the results of this study suggest that 8 weeks of high-intensity interval training can elicit favorable changes in HDL-C and the lipoprotein ratio in young adult men. Specifically, we observed an 18% increase in HDL-C, similar to increases previously reported with endurance training, but there was no change in TC. It was not surprising to observe that TC did not change significantly with training, given that exercise produces reciprocal changes in TC, especially with regard to HDL-C and low-density lipoprotein cholesterol (LDL-C). In most studies, as HDL-C increases, LDL-C decreases, and this leads to either no change or a slight reduction in TC. Furthermore, because the subjects in the present study had favorable pre-training mean TC levels, there was less room for further reduction in cholesterol levels (Musa, Adeniran, Dikko, & Sayers, March 2009) .

With this information at hand, this provides the fitness professional with another means to effectively train their client’s cardiovascular system while efficiently training for weight and fat loss. On another note, it should be said that HIIT is not for everyone and proper progressive aerobic training should precede HIIT.

GO AHEAD, HIIT YOURSELF. (Sept. 2009). Joe Weider's Muscle & Fitness , 56.

Musa, D. I., Adeniran, S. A., Dikko, A. U., & Sayers, S. P. (March 2009). The Effect of a High-Intensity Interval Training Program on High-Density Lipoprotein Cholesterol in Young Men. Journal of Strength and Conditioning Research , 587-592.

WILLIAM L. HASKELL1, I.-M. L. (2007). Physical Activity and Public Health: Updated Recommendation for Adults from the ACSM and AHA. Official Journal of the American College of Sports Medicine , 1423-1434.


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Day 10 of My Metabolic Oil Change

3/29/2013

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That last day of the 10 day cleanse. It's a bittersweet-ending because if you are anything like me, you really enjoy how good you feel and you get into a pretty good routine; however, you get to feel even better on the max phase of products, which is days 11-24 and on-going

8:00am - probiotics with glass of h2o
8:15am - Fiber drink with Mango Strawberry spark
8:45am - whole wheat/flax Natural PB & J wrap w/ glass of unsweetened almond milk
10:00am - apple with peanut butter
11:30am - 3 catalyst with bottle of h20
1:30pm - lower body strength workout
3:00pm - post-workout recovery shake
6:00pm - chicken breast w/ Chipotle mustard, cauliflower, and grapes with water
9:00pm - chicken breast w/ Chipotle Mustard, strawberries, and arnold slim 
             natural pb sandwich w/ glass of unsweetened almond milk w/ 4 omegeplex


Now onto the max phase!!!!!


Two months until June 1st everyone. for all you norther folks the warm weather is coming, and sporting some skin will be required. If you are saying to yourself, "crap, he's right." Allow me to help. become a person of action. Procrastination is the thief to prosperity in all aspects of our lives.

If you want in on leanin' out, drastically improving your eating habits, drastically improving your energy, and a plan that works for life-long results. Head here to get your 24 day challenge, and I'll coach you every step of the way. results Guaranteed.

- Street

 

 

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Day 9 of My Metabolic Oil Change

3/26/2013

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8:30am - Probiotics with glass of h20
8:45am - Fiber drink with Mango Strawberry spark
9:15am - Oatmeal with egg whites, natural peanut 
           butter, cinnamon, and unsweetened almond 
           milk
12:00pm - chicken breast, broccoli with hummus, and 
             apple
3:00pm - 3 catalyst with bottle of h20
3:15pm - apple & peanut butter protein ball


6:30pm - homemade pizza on whole wheat/flax roll
             out, mixed green salad, & 2 peanut butter
             protein balls, bottle of h20
7:00pm - scoop of ice cream
11:00pm - bottle of h20 w/ 3 catalyst

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Day 8 of My Metabolic Oil Change & Supplement Education

3/25/2013

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The nice thing about the weekdays is they are much more routine than the weekends. This leads to a much easier approach to one's nutrition in my opinion. Weekends just test your discipline. If you have zero discipline, you'll be spending the entire week to undo the damage from the weekend. 

8:00am - Probiotics with glass of h20
8:30am - Fiber drink with Mango Strawberry Spark.
9:00am - 60 minute light mobility/stability workout

10:00am - meal replacement shake (on the run, and they taste good!)
12:00pm - skipped meal, not recommended but reality (3 catalyst + bottle of h20)
4:00pm - 45 minute strength training workout
4:45pm - post-workout recovery shake
6:00pm - whole wheat/Flax natural peanut butter and zero calorie jam. + H20
             + 6 omegaplex.
9:00pm - tuna w/ homemade relish & 6 triscuits (added crunch) 4 strawberries and
             a clementine orange. + bottle of h20

Watch the video below for a short educational video on why supplementation:

Why supplements?

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Day 7 of My Metabolic Oil Change & A Powerful Sunday Message

3/24/2013

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outside of the 24 day challenge, i must say i received a gift from river valley church in apple valley through the sermon pastor rob Ketterling shared passionately with us......it was incredible. Please view it here, it could seriously impact your life.

9:00am - Probiotics with Mango strawberry spark 

9:30am - oatmeal with egg whites, natural peanut 
             butter, and unsweetened almond milk w/ h20

1:00pm - Whole wheat/flax chicken & spinach wrap w/ Mango salsa, with strawberries,
            broccoli, cucumbers, snap peas with hummus w/ h20
3:30pm - 3 catalyst with bottle of h20
4:45pm - 3 carb-ease
5:00pm - chicken breast, cup of spaghetti w/ meatballs, mixed green salad, and 1
             piece of rhubarb pie w/ water w/ 6 omegaplex
10:00pm - bottle of h20 with herbal cleanse pills

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Day 6 of the My Metabolic Oil Change

3/24/2013

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Ahh....the weekend. this is where the disciplined succeed and thrive and those that live for the weekend struggle with many things in life, in particular their health and fitness. 

10:00am - probiotic restore ultra & hot Mango 
              strawberry spark

10:30am - banana oatmeal/flax pancakes with  
              veggie omelette + bottle of h20
2:00pm - 3 catalyst w/spark & Arginine extreme 
             (pre-workout)
2:15pm - 45 minute metabolic resistance training
3:00pm - post-workout recovery shake
5:00pm - apple & whole wheat/flax wrap PB & J (natural PB & Zero CAl Jam)
8:00pm - Cobb Salad with steamed veggies + H20
11:00pm - chocolate meal replacement shake with crushed ice, natural peanut 
             butter, and 1/2 banana (blend in magic bullet) *** major dessert substitute!
             tastes amazing!

Stay focused! Discipline in this area of your life spills over into all areas!

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    Author

    Brandon LaRue is passionate about strength, nutrition, and leadership in people's lives. He believes it all starts with one's health and fitness, as this spills over into all avenues of life.

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