FallOut CrossFit – School of Elite Fitness Tri-cities, WA

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High Intensity Training

Elite athletes for some time now have known the benefits of interval training. But it is not just for those that want to be elite athletes, it is also beneficial for the average athlete that wants to get better or for the diabetic that wants to slow his disease state. Interval training works because it trains both the anaerobic and aerobic systems and the same time. During the high intensity stages the body utilizes the glycogen stores in your muscles, and in doing so creates a oxygen debt thru its creation of lactic acid. It is during the rest periods that the body uses oxygen to break down the lactic acid and repay that oxygen debt through the aerobic system. Interval training helps to increase the number of capillaries in your muscles and increase the delivery of oxygen. It also helps recruit new muscle fiber units that can be utilized when intensity is not as high. Interval training changing how mitochondria, the powerhouse of your cells, uses energy. Causing them to burn fat for fuel first. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. From the New York Times article: “A Healthy Mix of Rest and Motion” –

“A 2005 study published in the Journal of Applied Physiology found that after just two weeks of interval training, six of the eight college-age men and women doubled their endurance, or the amount of time they could ride a bicycle at moderate intensity before exhaustion.

Eight volunteers in a control group, who did not do any interval training, showed no improvement in endurance.”

Interval training should be considered by anyone who is wants to improve their health. It can be as simple as walking faster for 1 min and slow for 2 minutes. Start slow and increase your work times while decreasing you rest times. Mix it up get creative. There is no perfect formula to what work and rest ratios should be used.

Things to vary in interval training:

  • Intensity (speed) of work interval
  • Duration (distance or time) of work interval
  • Duration of rest or recovery interval
  • Number of repetitions of each interval

WOD: 3 rounds for time

  • 15 Deadlifts
  • 21 Kettlebell swings
  • Run 400m
    • Level III – DL 225/155 & KB 70/53
    • Level II – DL 155/115 & KB 53/35
    • Level I – DL 75/65 & KB 35/20

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