Interval Training vs Long Distance Training (Part II)

7/28/08 Posted in Grinnell Training System  |  0 Comments

by Justin Grinnell

Before I begin to tell you how to utilize interval training in your workout I want to answer just a few questions that I have been presented. First off, I am all for long distance training if it is done correctly and efficiently, and for the right people and their respected sport. I just feel that intervals are better suited for most of the population once they develop a fitness base.

Now that we’ve cleared that up, let’s dig a bit deeper into the training methods.

What is interval training?

Interval training is a method of conditioning that is uses alternating periods of work and rest. The tough thing to figure out is how to utilize them correctly.

Why should someone interval train?

Interval training has been utilized by athletes and fitness enthusiasts to get in shape for years. Interval training has even taken on a new name — High Intensity Interval Training (HIIT). This type of training is not only being used by athletes to improve conditioning, but also by trainers and their clients as one of the best methods for fat loss. Also, in our busy lifestyles, who has time to do 40 to 60 minutes of aerobic training? Not me! The scientific data now shows less is better when it comes to fat loss!

Why don’t more people interval train?

The first reason is that the media has drastically oversold the idea that we need long bouts of aerobic training to get in shape and keep our hearts healthy. That’s totally not true. Do you remember how the media oversold high carb/low fat diets? We now know that doesn’t work!

The second reason is that interval training is hard! Exercise is supposed to make you sweat. Unless you have some health condition or injury, I don’t think you are truly exercising to burn lots of fat and build muscle unless you are breathing hard and sweating. Period!

The last big reason why we don’t perform intervals is that we are confused on how they work, and where to begin. Consult with a trainer to figure this problem out.

What is aerobic training (long, slow distances) good for?

I feel that conventional aerobic training is only good to get a a person fit enough to tolerate interval training or to serve as an active break from intervals. It should only be used as a precursor for interval training, or to train for marathons, half marathons, or triathlons.

Evidence of why interval training is superior

Interval training stresses not only the energy system but, the muscular system. This was proven by a study done at McMaster University called the Gibala Study, after lead researcher Martin Gibala. The Gibala study compared twenty minutes of high intensity interval training, consisting of a 30 second sprints followed by a four minute rest, with 90-120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. The twenty minute program only requires about two minutes and thirty seconds of actual work!

I think that most people can handle that. Don’t you?

A second study, called the Tabata study, showed how beneficial interval training can be. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in 7-8 bouts. This was basically a series of 20 second intervals performed during a 4 minute span. Again the results were nothing short of amazing. The 20/10 protocol, now applied in a variety of ways as Tabata’s, improved the VO2 max and the anaerobic capabilities more than the steady state program.

To run or to walk? What is better?

Further evidence for the superiority of higher intensity work can be found in the ACSM Journal. In the September/ October 2006 issue of the ACSM Journal, Dr. David Swain stated, “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate but, we can put to rest another high intensity (running) versus low intensity (walking) debate.

Swain states that a 136 pound person walking will burn 50 cal/mile and, proportionally more as the subject’s weight increases. In other words a 163 lb person would weigh twenty percent more and as a result burn twenty percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at 7 mph burns twice as many calories as walking at 4 mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at 4 miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at 4 MPH). That’s less then 4 calories per minute of exercise. Higher intensity exercises will result in greater aerobic capacity and greater fat loss? So obviously intervals and running produce far greater results than walking.

Next week I will have a variety of ways on how you can integrate interval training or High Intensity Interval Training, HIIT, into your program. There will even be examples where you don’t even need to sprint or ruin hard!