Men's Health & Tips: September 2009

Interval Training

Interval Training Increases Metabolic Rate More Than Continuous Training

Coaches and athletes use continuous, over-distance training and interval training to build aerobic capacity– the ability to transport and use oxygen. Continuous over-distance training is running a specific distance without stopping, while interval training is repeated bouts of high-intensity exercise interrupted by short rest periods. Australian scientists, in a study comparing interval and over-distance workouts with the same average metabolic load, found that interval training produced the highest levels of peak oxygen consumption. They concluded that interval training was a more powerful stimulus for increasing aerobic fitness. Canadian studies found that short bouts of maximal intensity exercise built high levels of fitness quickly. Six sessions of high intensity interval training on a stationary bike increased muscle oxidative capacity (citrate synthase) by almost 50 percent, muscle glycogen by 20 percent and cycling endurance capacity by 100 percent.

The subjects made these amazing improvements exercising a mere 15 minutes in two weeks. Interval training will improve fitness quickly, but it isn’t pleasant. (Journal of Science and Medicine in Sport 11: 287-290, 2008; Journal of Applied Physiology 98:1985-1990, 2005).

Training Intensity

Does Instability Training Really Work?

An interesting article by Emidio Pistilli and colleagues from the Department of Physiology at the University of Pennsylvania in Philadelphia, proposed that shortterm overreaching might result in accelerated gains in strength and performance in weightlifters. Overreaching is a short-term increase in training volume and intensity, while overtraining is a more long-term condition characterized by chronic exhaustion and decreased performance. They argued that increasing the volume and intensity of workouts for a week (no more than three weeks), followed by a period of reduced training intensity, might produce a rebound increase in strength and performance. This is an interesting concept. The important components are large increases in training volume and intensity for short periods, followed by normal or moderate intensity workouts. This concept is as much art as science, and its effectiveness will vary with the experience and adaptability of the athlete. (Strength and Conditioning Journal, 30 (6): 39-44, 2008).

Interval Training

Increases Metabolic Rate More Than Continuous Training

Coaches and athletes use continuous, over-distance training and interval training to build aerobic capacity– the ability to transport and use oxygen. Continuous over-distance training is running a specific distance without stopping, while interval training is repeated bouts of high-intensity exercise interrupted by short rest periods. Australian scientists, in a study comparing interval and over-distance workouts with the same average metabolic load, found that interval training produced the highest levels of peak oxygen consumption. They concluded that interval training was a more powerful stimulus for increasing aerobic fitness. Canadian studies found that short bouts of maximalintensity exercise built high levels of fitness quickly. Six sessions of high intensity interval training on a stationary bike increased muscle oxidative capacity (citrate synthase) by almost 50 percent, muscle glycogen by 20 percent and cycling endurance capacity by 100 percent. The subjects made these amazing improvements exercising a mere 15 minutes in two weeks. Interval training will improve fitness quickly, but it isn’t pleasant. (Journal of Science and Medicine in Sport 11: 287-290, 2008; Journal of Applied Physiology 98:1985-1990, 2005)

Increased Muscle Size

Planned Overreaching May Bring You To The Next Level

Factors that influence increased muscle size and strength include muscle tension, time under tension, calories, key amino acids, genetics and rest. Most sports training and nutritional programs have been developed through trial and error, because the process is complex and individual. Programs appropriate for weightlifters or discus throwers are inappropriate for bodybuilders (and vice versa). However, certain basic principles apply to the training programs of all athletes.

Overreaching is a short-term increase in training volume and intensity, while overtraining is a more long-term condition characterized by chronic exhaustion and decreased performance. They argued that increasing the volume and intensity of workouts for a week (no more than three weeks), followed by a period of reduced training intensity, might produce a rebound increase in strength and performance. This is an interesting concept. The important components are large increases in training volume and intensity for short periods, followed by normal or moderateintensity workouts. This concept is as much art as science, and its effectiveness will vary with the experience and adaptability of the athlete. (Strength and Conditioning Journal, 30 (6): 39-44, 2008)

Wide-Stance Squats

Wide-Stance Squats Activate Glutes Best

Personal trainers often instruct clients to vary their squatting stance to target specific muscles in the lower body. This advice is based more on popular wisdom and urban legend than scientific data. Using a technique called electromyography, Italian researchers determined that wide-stance squatting activated the gluteus maximus muscle better than more narrow stances. They measured muscle activation in eight thigh and hip muscles during a narrow stance (feet placed at hip width), moderately wide stance (150 percent hip width), and wide stance (200 percent hip width). With the exception of greater gluteus maximus activation during a wide stance, stance width had no effect on muscle activation levels in the thighs or hip.

The gluteus maximus muscle is the strongest in the body and absolutely essential to powerful movements such as jumping and sprinting. This study showed that wide stance squats are best for activating all the muscles in the thighs and hips. (Journal Strength Conditioning Research, 23: 246-250, 2009)

Weight Training

Best Way To Breathe During Weight Training

Most experts advise avoiding the Valsalva maneuver (holding your breath and straining) during weight training because it causes dramatic increases in blood pressure. Scientists have measured systolic blood pressures as high as 400 mm of mercury in athletes using the Valsalva maneuver during heavy squats (120 mm Hg is normal at rest). Some lifters argue that the Valsalva maneuver helps stabilize the trunk, which can dramatically increase strength.

Elizabeth Ikeda and colleagues from the School of Physical Therapy at the University of Montana found few differences in force output during movements of the knee, shoulder and elbow on an isokinetic device when people breathed normally; breathed in during the active phase of the lift; breathed out forcefully during the active phase of the lift; or used the Valsalva maneuver. Researchers concluded that forced expiration during the active phase of the lift is the most effective and safest way to breathe during weight training. These results may not apply to experience strengthtrained athletes lifting free weights. (Journal Strength Conditioning Research, 23: 127-132, 2009)

Muscle Size

Short Or Long Rest Intervals Between Sets?

Rest is an important factor determining the volume and intensity of an exercise program. Short rest intervals between sets prevent recovery but increase the stress of exercise. Long rest intervals reduce metabolic stress but allow greater recovery and increased force output during subsequent sets. Researchers from Kennesaw State University in Georgia compared the effects of 1-minute and 2.5-minute rest intervals between sets on hormone levels, strength and muscle size during a 10-week study. Oneminute rest intervals triggered greater increases in testosterone and cortisol levels only during the first week of the study. Rest intervals had no effect on growth hormone, strength or muscle size with the exception of arm size, which was 50 percent greater in the 2.5 minute rest group. Rest intervals have variable effects on hormone levels that are not necessarily related to changes in strength and muscle size. (Journal Strength Conditioning Research, in press; published online December 2008)

Muscle Performance

Ice Decreases Muscle Performance

Ice is a valuable therapy for decreasing inflammation, pain and swelling. However, using it during exercise or athletic competition (e.g., while sitting on the sideline) could decrease performance and increase the risk of injury. Ice decreases muscle and nerve metabolism, slows nerve conduction speed, and impairs the rate of muscle activation. Researchers from Old Dominion University, led by Jennifer Fischer, found that applying an ice bag on the hamstrings for 10 minutes decreased performance in the shuttle run, single-leg vertical jump, and co-contraction test. The effects lasted for at least 20 minutes after exercise. Applying ice for 3 minutes had no effect on performance. Ice is a valuable modality for treating injuries and trauma during recovery from physical activity, but should not be used before or during exercise. (Journal Strength Conditioning Research, in press; published online December 2008)