journals.lww.com/.../Aerobic_High_Intensity_Intervals_Improve_V_spacing.12.aspx
This link is to a study that relates to the current discussion. Four groups of randomly selected moderately trained subjects in their 20’s performed four distinct running exercise protocols that ranged from long slow distance (70% max HR for approx 45 minutes); lactate threshold (85% max HR for 24-25 minutes); 15 seconds @ 95% alternating with 15 seconds of recovery (47 repetitons; and 4 minutes @ 95% HR alternating with 3 minutes of recovery (4 repetions). All four protocols were designed to result in similar total oxygen consumption and were performed 3 X/ week for 8 weeks.
Bottom line, the high intensity groups increased aerobic capacity significantly more than the less intense groups (5.5% for the 15/15 group and 7.2% for the 4 x 4 minute group. What I found to be of particular interest was the huge increase in stroke volume (amount of blood pumped per heart beat) in the high intensity groups compared to the moderate aerobic groups.
My point in referencing this article is about how to improve your aerobic capacity. I’m not addressing anaerobic capacity at all. So, if you’re more of the endurance type athlete, this is something to consider when working on your “aerobic base.”
BTW, I do believe that at least one day a week you should do an aerobic recovery day never getting your heart rate higher than 40 beats less than your max. Current research supports that this will enable higher levels of anaerobic work capacity in training.
I also believe that the physiological research in track, cross country skiing and cycling is more advanced than research in swimming.
journals.lww.com/.../Aerobic_High_Intensity_Intervals_Improve_V_spacing.12.aspx
This link is to a study that relates to the current discussion. Four groups of randomly selected moderately trained subjects in their 20’s performed four distinct running exercise protocols that ranged from long slow distance (70% max HR for approx 45 minutes); lactate threshold (85% max HR for 24-25 minutes); 15 seconds @ 95% alternating with 15 seconds of recovery (47 repetitons; and 4 minutes @ 95% HR alternating with 3 minutes of recovery (4 repetions). All four protocols were designed to result in similar total oxygen consumption and were performed 3 X/ week for 8 weeks.
Bottom line, the high intensity groups increased aerobic capacity significantly more than the less intense groups (5.5% for the 15/15 group and 7.2% for the 4 x 4 minute group. What I found to be of particular interest was the huge increase in stroke volume (amount of blood pumped per heart beat) in the high intensity groups compared to the moderate aerobic groups.
My point in referencing this article is about how to improve your aerobic capacity. I’m not addressing anaerobic capacity at all. So, if you’re more of the endurance type athlete, this is something to consider when working on your “aerobic base.”
BTW, I do believe that at least one day a week you should do an aerobic recovery day never getting your heart rate higher than 40 beats less than your max. Current research supports that this will enable higher levels of anaerobic work capacity in training.
I also believe that the physiological research in track, cross country skiing and cycling is more advanced than research in swimming.
