Not 1, not, 2, not 3, but 9 Folds Greater!

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Subject: Not 1, not, 2, not 3, but 9 Folds Greater!

Hi Friend!

Do you remember when Lebron James made his "decision" to leave Cleveland the first time and go join the Miami Heat and they said they were going to win, not 1, not 2, not 3, not 3, not 4, not 5, not 6, not 7, not 8 ... championships?

Well, Lebron, didn't win 8, but he did win 2 championships with the Heat, so that's something, and another with Cleveland upon his return, so now he's up to 3, and he's moved on from Cleveland and joined the "Beat LA" Lakers, the Celtics, long term rival. Now if he can help the Lakers get past the Golden State Warriors, this year, that'll be his 9th straight time to the NBA finals. I don't have a crystal ball, so we'll let the season play out and see what happens.

9 Fold Greater

Now we don't know if Lebron will make his 9th straight NBA finals, but what we do know and have known since,1994, according to Tremblay A, et. al., is that participants of a 15 week, High Intensity Intermittent Training (HIIT) study decreased the sum of 6 subcutaneous skinfold measurements, by 9 Folds compared to those participants of a 20 week endurance training program.

What does Folds Mean?

Folds means the skin fold measurements as measured in millimeters. And according to the kind summary done by ExRx.net, found here, the HIIT group had 13.9mm vs. 4.5mm of subcutaneous skin"fold"millimeters lost compared to the ET group, which is 3x the fat loss.

Details

Each group totaled 20 weeks of training.

HIIT did 5 weeks of initial conditioning, followed by 15 weeks of Intervals.

ET did 20 weeks of steady state.

HIIT did 35 total sprint days in 15 weeks (19 long & 16 short) for an average of 2.3 workouts / week.

ET trained 4x/wk and then increased to 5x/wk for a minimum of 80 total days.

HIIT workouts were 30min.

ET workouts were 30min and gradually increased to 45min.

HIIT estimated total time was 17.5+ hours (35 workouts x 30min).

ET estimated total time was 40+ hours (20 weeks x 4x/wk x 30min).

HIIT expended 57.9 +/- 14.4 MJ of energy.

ET expended 120.4 +/- 31.0 MJ of energy.

HIIT Intervals

Short: 10-15 sets x 15sec, gradually increasing to 30sec

Long: 4-5 sets x 60sec, gradually increasing to 90sec

Recovery periods lasted until heart rate returned to 120-130bpm. Rest periods may have lasted to as much as 4 minutes.

So using estimates, in half the total days (35 vs 80), half the total time (17.5+ hrs vs 40+ hrs) and half the energy expended (57.9 MJ vs. 120.4 MJ), the sprinters earned 3x the body fat loss compared to the steady-state endurance trainees.

Little Time, Do Sprint Intervals for Best Results

When time is short and you want to get a great workout in that helps you to improve your performance and body composition, do sprint intervals aka High Intensity Intermittent Training. If you have more time than 30min, you can follow up your sprint intervals with steady-state training. If you can do cardio more than 2.3 times per week, you can do more steady-state training on those days. And this study like most interval studies was done on a stationary bike, which is safer for study participants, but not the best mode to change body composition because you're not standing. So standing sprint intervals whether running, on an elliptical, stair master, slide board, step mill, with battle ropes, a jump rope, on a versa climber, with an agility step or as part of a body weight circuit, could potentially yield even better results.

Wondering if there are any baby jogger stroller sprint interval studies,

Coach Mike

p.s. Our September phase begins on Labor Day Monday, September 3.

p.p.s. The whole month of September is Guest Month, so you could bring a guest to any workout.

p.p.p.s. If I can help you, reply and let me know.

Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States

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Subject: Not 1, not, 2, not 3, but 9 Folds Greater!