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Getting Maximum Results, Part II -

Alternatives to aerobics
Getting Maximum Results, Part II:
Six reasons why aerobic work is counterproductive
By Keith Alpert, Level 4 PICP coach.

In part I, I provided six reasons why continuous aerobic work is counterproductive

to your training. My purpose was to enlighten a population that has been led to
believe that there is only one way to train the cardiovascular system.

In this second part, I will provide trainees with an alternative strategy for training the
cardiovascular system that is more effective and takes less time to complete.

The Question of Body Fat

I often ask my clients, "who has less body fat, a Sprinter or a Marathoner?" The

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answer I receive is almost always "a Marathoner."

The correct answer, however, is a sprinter! (In 15 years of training, only two people
have answered this question correctly!). You can understand why, since the
general public has been told over and over again that in order to burn fat you have
to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work,
yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity
(i.e. "Intensity" is the percentage of the Maximum Heart Rate, not the intensity of
effort) the more calories per minute burned during the workout. In addition (and
more important,) caloric expenditure is increased for 24-48 hours post workout.

The Power of Interval Training

The way for individuals to raise the intensity of their training is to do "Interval
Training." Interval Training alternates bouts of high-intensity exercise with that of
low to moderate-intensity exercise. Recent studies have shown that Interval
Training is more effective for fat loss while improving both Aerobic and Anaerobic
fitness.

Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs.
a high intensity interval group (HIIT). The MIG group did increase their VO2 max by
about 10% without a concurrent improvement in anaerobic capacity. The HIIT
group improved their VO2 max by 14% and their anaerobic capacity by 28%. The
HIIT group actually improved both anaerobic and aerobic capacity at the same
time!

Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group.
Despite burning 50% less calories, the sprint group lost three times more fat than
the aerobic group.

A sample Interval Protocol for Fat Loss

As always, please check with your physician before embarking on any intense
exercise program.

Table 1:

Workout(s) Sets High Intensity Low Intensity

1&2 6 40 Sec. 2:00

3&4 7 40 Sec. 2:00

5&6 8 40 Sec. 2:00

7&8 9 40 Sec. 2:00

9 & 10 10 40 Sec. 2:00

11 & 12 11 40 Sec. 2:00

13 & 14 12 40 Sec. 2:00

15 & 16 12 45 Sec. 1:45

17 & 18 12 45 Sec. 1:30

Perform 2-3 sessions/week on non-consecutive days

Before embarking on Workout 1, take a practice workout or two to establish
the fastest possible speed for the "High Intensity" sets. This is very important
to elicit the proper hormonal response.

If a preparatory phase is needed before embarking on the above Interval program

in table 1, follow the workouts in table 2:
Table 2:

Workout(s) Sets High Intensity Low Intensity

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1 4 40 Sec. 4:00

2 4 40 Sec. 3:45

3 4 40 Sec. 3:30

4 5 40 Sec. 3:15

5 5 40 Sec. 3:00

6 5 40 Sec. 2:45

7 6 40 Sec. 2:30

8 6 40 Sec. 2:15

* Perform 2-3 sessions/week on non-consecutive days

For those of you who are in the general public and have not exercised in years do
the following protocol:

Table 3:

Phase Time Heart Rate Weeks

1 Work up to 45 minutes 60 % of THR* 1-3

2 20 minutes 80 % of THR 4-6

Perform 3-4 sessions/week

THR = Target Heart Zone
Do not do more than six weeks of Table 3 workouts. I repeat - do not do
more than six weeks of Table 3!

After completing the 2 phases in table 3, move on to table 2 interval workouts to

prepare for the interval workouts in table 1.

After completing the 18 workouts in table 1, a new cycle can be started at higher
initial speed during the "High Intensity" sets.

For an individualized Interval Training program contact your local PICP certified
professional. Most of all enjoy the burn!

1. Tabata, I., Irishawa, K., Kuzaki, M., Nishimura, K., Ogita, F., and Miyachi, M.,
Metabolic Profile of High-Intensity Intermittent Exercises. Medicine & Science
in Sports & Exercise, 29(3), 390-395, 1997).

2. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on

Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.

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