Very good article.
Extracts:
"
The assumption ultimately was that training at 70% must therefore
result in the maximum fat burned. And in the short term – it does.
But if you can alternate between 90% and 70%, then what you’re
actually doing is forcing your body to use multiple types of energy
systems. First, you use anaerobic systems which completely reduces the
blood sugar level and available ATP and then you use the aerobic system.
Because you’ve previously exhausted your blood sugar though, the body
is going to be even more reliant on those fat stores and you’ll burn
even more fat, even more efficiently."
Tabata Protocol
Similar to HIIT is to alternate between high intensity and short
periods of complete rest. You can do this with a training method that is
known as the ‘tabata protocol’. This is a 4 minute training routine
that involves 8 intervals of all-out intensity, followed by 10 seconds
of rest.
So for example, you might sprint on the spot for 20 seconds and then
rest for 10 seconds and repeat. Or you might punch a punch bag at full
intensity for 20 seconds and then rest for 10. This should take 4
minutes in total and you shouldn’t knock it until you try it – it
absolutely devastates you.
Tabata is an advanced level workout that seriously taxes the heart
and the energy systems and it’s not recommended for those without
experience. If you’re new to training, then consider starting with a 2
minute version or a 1 minute version and building up. Eventually though,
Tabata can be your secret weapon in training
Resistance Cardio
The danger with HIIT is that it can still risk cannibalizing some muscle for energy and you’ll still drastically raise cortisol.
One way to get around this (and this works for fasted cardio to some
extent too) is to train using ‘resistance cardio’. Resistance training
refers to weights, refers to resistance machines and refers to anything
where you are pushing or pulling against a force or resistance.
Full article: link
No comments:
Post a Comment