Slow Long Distance Training vs. Interval Training

7/16/08 Posted in Grinnell Training System  |  0 Comments

What is best for fat loss and conditioning, aerobic or anaerobic training?

Part I

“You do not run to get into shape!! You have to be in shape to run! -Diane Lee- Athletes Performance

This topic has been of great debate for a long time. What is best for burning fat, low intensity aerobics done for a long duration (60-90 minutes), or interval type training ( short but intense 30-120 seconds) with a small rest period in between intervals? Well, I am here to show you that interval training is by far the best method of cardiovascular exercise not only for burning fat, but also to increase your VO2 Max and overall conditioning.

Over the past six or seven years I have done plenty of both, and I can tell you from personal experience that I feel in much better shape, stronger, leaner, and injury free performing less cardio, but much more intense cardio. I have now come to the conclusion that long bouts of cardio, especially low intensity, should be done by almost any athlete, and also women. I now am recommending no steady state cardio for any of my athletes. The so called “aerobic base” for an athlete has no scientific data around it. Think about it, in any sport except cross country or half marathon/marathon running, when do you actually run at a steady state? The answer is never! In sports such as soccer, football, basketball, lacrosse, and golf when do you run at the same pace the whole time? It killed me when I heard how some golfers were wasting their time running 20-30 miles a week. What will that do for their golf game? Absolutely nothing! Most sports are stop and go, short burst of speed, followed by small rest periods. So why don’t we train our athletes that way?

Don’t’ get me wrong, not all of my clients are able to perform high intensity cardio or intervals, at least in the beginning. I will start some of my more sedentary and older clients doing 15-25 minutes of moderate intensity cardio to build up their own fitness level .But even then if they stay consistent, they will move up to the harder stuff, regardless of who they are.

You may be wondering why I mentioned that long distance running is not good for females, well here is why. The female’s hormonal system is already so fragile. Studies have shown that after 60-90 minutes of continuous or steady state exercise cortisol (fat building, muscle burning stress hormone) increases while testosterone and growth hormone (fat burning muscle building) decrease. This is exactly what we DON’T want to happen. It has also been shown to decrease bone density, probably one of the reasons why we see many injuries in long distance runners. Also, think about some of those extreme female athletes that do hours upon hours of workouts and cardio. Do you notice how skinny and frail they look? No muscle. A lot of them also become unable to have their menstrual cycle because of too much stress and their estrogen levels are highly disrupted. I have seen in many times before, and it’s not good.

Here is some hard data to prove why interval training can be better for you. Luckily, Canadian researcher and sport scientist Martin Gibala has come to the rescue. Gibala, an Associate Professor of Kinesiology at McMaster University in Canada published a study in the September issue of the Journal of Physiology comparing interval training and steady state training or long slow distance. The study, although conducted over only a two week period, looked at a twenty minute interval program versus steady state work ranging from ninety to one hundred and twenty minutes. The interval work consisted of 30 second sprints followed by four minutes of slow pedaling. This would amount to two and half minutes of high intensity work during a twenty minute session as compared to 90-120 minutes in the “heartrate zone” for the distance group.

The conclusion was that both methods showed roughly the same improvement in the chosen marker of oxygen utilization. Yes, the same. Each group worked out three times a week. The interval group exercised for a total elapsed time of one hour per week with six to seven and a half minutes of intense exercise contained in that hour. The steady state group exercised for between four and a half and six hours a week yet the aerobic benefits were the same? (strengthcoach.com/Mike Boyle).

Please don’t misunderstand me. I highly support and respect long distance runners, marathoners and triathletes. In those sports, long distance endurance running is needed. I still feel they could do less, and include more interval training, core training, mobility and flexibility training as well to improve performance and decrease injury. I am gearing this more towards other athletes and the common folk. This is just another way to look at improving your health, losing body fat, and becoming a better athlete. I am always open to all types of training.

Stay tuned for part II, where I show you how to include it in your workout routine and lose fat and get in shape fast!