Vidim da je moj post oko intervalnih treninga izazvao komentare i blaga neslaganja, koja su naravno upućena dobronamjerno i zato se zahvaljujem svima što su komentirali :) Uvijek je dobro pročitano uzeti sa dozom neslaganja i opreza te stvari pokušati sagledati iz vlastite filozofije. Kada čitate moje postove treba imati na umu neke stvari:

1. U mom/našem poslu trenera, do cilja se može doći na puno različitih načina

2. svaki trener na temelju pročitanog i iz iskustva (što svog što iz razgovora sa drugim trenerima) gradi neku svoju filozofiju treninga.

3. Sve što ja napišem je isključivo moja filozofija koja je zasnovana prije svega na temeljnim predmetima tipa: fiziologija, anatomija, biomehanika, fizika, kemija, biokemija (tri posljednje nisu dio formalne edukacije nego osobne), temelje iznova nadograđujem i preispitujem, zatim svakodnevno čitanje znanstvenih članaka ili da bolje kažem desetak članaka na tjednoj razini (ovisno od posla i obaveza) , čitanje raznih knjiga od provjerenih autora (naveo sam samo neke, drugi čekaju u redu da budu pročitani jer na žalost dan traje samo 24h -.- ), osobna iskustva koja su svakog dana sve bogatija jer imam priliku raditi sa sve većim brojem ljudi, te razgovor sa iskusnijim trenerima.

4. Ono što napišem su osnove jer nemam vremena za ići pretjerano u detalje, zato svaki post ne treba uzeti doslovno jer naravno da sve ovisi o svakoj osobi individalno. Bitan je princip a to je kod intervalno treninga izmjena intervala i bitno je shvatiti benefite! Nikako ne treba izbaciti potpuno kardio iz treninga jer i on ima svoji benefita ali ljudi koje svakodnevno gledam nikad ne rade intervale a kardio rade svaki trening a nekad i dva puta na  treningu (1h traka i 1h orbitrek sto mi je totalni nonsens).

5. Apsolutno sve u ovom svijetu ima istrazivanja za i protiv, bitno je pokusati izvuci najbolje iz njih i oblikovati ih oko svoje filozofije.

6. imam osjećaj da je potrebno naglasiti da sa početnikom ne radim intervalne treninge čim mi dođe tipa: ime, prezime ajmo intervalno xD Nego normalno da ima period adaptacije, ali ćim procjenim da laganiji trening mogu zamjenit sa intervalima odmah to napravim. Sa buckom sam prvi trening hodao po nasipu i nakon toga smo imali dva treninga jakosti, osim ta tri treninga tjedno takoder sam joj u dane izmedu zadavao zadatke koje da radi (do trgovine bez auta, setnja jutarnja po prirodi, kada ide na kave sa frendicima da ode pjeske a ne sa biciklom i slicno, samo da je pokrenem). sljedeci tjedan sam isto tako ponovi. Tek treci tjedan sam uveo "intervalni" trening koji je bio hodanje po nasipu jako sporo 2-3min i onda 15-30sec ubrzanje gdje sma ja pratio pulsmetar iako sam joj rekao da se najvise oslanjam na njen osobni dojam kolko je tesko. Nakon par treninga vec smo se tolko uskladili da je njenih 8/10 pokazivalo na pulsmetru +/- 3-4 otkucaja u minuti.

evo samo neka istrazivanja koja sam imao sejvana u bookmarksima ili po kompu, iako da malo detaljnije pretrazim baze podataka sigurno bi nasao jos boljih i relevantnijih podatka. Da budem iskren naisao sam i na istrazivanja koja negiraju moju filozofiju tj. niti jedno istrazivanje nije reklo da je kardio bolji od intervala ali neka istrazivanja kazu da ne postoje velike razlike ili opovrgavaju neke benefite intervalnih treninga kao sto su EPOC i povecanje bazalnog metabolizma. ALI NITI JEDNO NE KAZE DA SU INTERVALI LOSIJI OD KARDIA  (barem ova na koje sma ja naisao). 

U krajnju ruku, da intevali i kardio daju identicne razultate, moja filozofija mi kaze da idem za onim sto je ekonomicnije a u ovom slucaju to su intervali jer traju cca 15min dok kardio traje 30+..

evo istrazivanja:

I. Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome

Methods and Results— Thirty-two metabolic syndrome patients (age, 52.3±3.7 years; maximal oxygen uptake [V˙Omax], 34 mL · kg · min) were randomized to equal volumes of either moderate continuous moderate exercise (CME; 70% of highest measured heart rate [Hfmax]) or aerobic interval training (AIT; 90% of Hfmax) 3 times a week for 16 weeks or to a control group. V˙Omax increased more after AIT than CME (35% versus 16%; PPPP

Conclusions— Exercise intensity was an important factor for improving aerobic capacity and reversing the risk factors of the metabolic syndrome.

Izvor: http://circ.ahajournals.org/content/118/4/346.short

 II. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men

Ispitanici: Ten men (age, 32.1 ± 8.7 years; body mass index, 31.0 ± 3.7 kg

Sto su radili: 30-second Wingate anaerobic sprints on an electromagnetically braked cycle ergometer, with 4.5-minute recovery between each repetition

Sto se poboljsalo:  maximal oxygen uptake , Insulin sensitivity index, and resting fat oxidation rate in the fasted state, resting carbohydrate oxidation in the fasted state were significantly lower 24 hours post-intervention compared with baseline, Significant decreases in waist  and hip,

Zakljucak: 2 weeks of SIT substantially improved a number of metabolic and vascular risk factors in overweight/obese sedentary men

Izvor: http://www.metabolismjournal.com/article/S0026-0495(10)00017-X/abstract

III. Aerobic interval training reduces cardiovascular risk factors more than a multitreatment approach in overweight adolescents

Cilj: The aim of the present study was to compare the effects of a multidisciplinary approach (MTG) and aerobic interval training (AIT) on cardiovascular risk factors in overweight adolescents.

Rezultati:

- maximal oxygen uptake) increased more after AIT compared with MTG

- AIT enhanced endothelial function compared with MTG

- AIT was favourable compared with MTG in reducing BMI and  percentage of fat

- AIT induced a more favourable regulation of blood glucose and insulin compared with MTG

Zaključak:  findings of the present proof-of-concept study was that 3 months of twice weekly high-intensity exercise sessions reduced several known cardiovascular risk factors in obese adolescents more than that observed after a multitreatment strategy

Izvor: http://www.clinsci.org/cs/116/cs1160317.htm

IV.A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women

1.      Maximal Oxygen Consumption

One finding of this study was that the high intensity interval training group experienced a significant increase in VO2max whereas the low intensity steady state group had no change. A significant increase in VO2max, determined by the meeting of two out of three criteria—plateau in VO2, RER greater than 1.1, and/or age predicted maximum heart rate—was found in the high intensity interval training group. No such change was found in the low intensity steady state training group

2.      Weight/Body Composition

Body fat percentage for the high intensity interval training group decreased from 45.5 ± 7.8% to 43.5 ± 6.9% (p=0.07). While , a longer treatment period, or an increase in training volume. Conversely, body fat percentage for the low intensity steady state group showed no change (42.4 ± 5.2% to 42.9 ± 4.6%; NS). The high intensity interval training group exhibited a -4.4% change in body fat whereas the low intensity steady state group exhibited a +1.2% change in body fat.

3.      Resting Metabolic Rate

In the high intensity interval training group, RMR increased 4.4% from 1688 ± 373 kcal/day in the pretest to 1762 ± 376 when measured in the morning after subjects' training sessions (p = 0.05). Significance was also found when measuring resting VO2/kg of body weight. No changes were found in these markers for the steady state group, However, like the present study, what the findings of Poehlman et al. indicate is that if exercise is to have an acute effect on RMR, an intensity greater than 50% may be needed.

PREPORUKA

It terms of exercise as a means of weight control, it appears evident that high intensity

interval training may produce a change in fat weight and body composition not found in low intensity interval training, especially when a longer training period is used. It is unlikely that most exercise participants, especially beginners, will be able to sustain a high intensity over a long duration; therefore, interval training is recommended because it will allow the participant to rest between high intensity intervals. This type of exercise will need to be done at least every other day in order to maintain an elevated RMR. The addition of caloric restriction appears to be necessary in order to decrease total body weight in addition to fat weight. The addition of resistance training may also help increase fat loss along with increased fat free weight, but this is an area where further research is needed.

IZVOR (peti članak po redu bi trebao biti, pogledati naslov): http://scholar.google.hr/scholar?start=10&q=interval+training+for+obese&hl=hr&as_sdt=0,5

izvor: http://www.nature.com/ijo/journal/v32/n4/full/0803781a.html

Charles Poliquin

http://www.poliquingroup.com/Blog/tabid/130/EntryId/1763/Tip-488-Tips-to-Get-Fat-Loss-Results-from-Sprint-Interval-Training.aspx

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/930/Is_Aerobic_or_Anaerobic_Training_Best_For_Getting_.aspx

http://www.poliquingroup.com/Blog/tabid/130/EntryId/858/Tip-247-Get-Lean-With-Sprint-Intervals-And-Strength-Training.aspx

http://www.lifestylebypoliquin.com/Lifestyle/TipoftheDay/523/Tip_108_Health_Benefits_of_Interval_Training_Fat_Loss_&_Better_Heart,_Lung_&_Mental_Health.aspx

http://www.lifestylebypoliquin.com/Lifestyle/TipoftheDay/523/Tip_108_Health_Benefits_of_Interval_Training_Fat_Loss_&_Better_Heart,_Lung_&_Mental_Health.aspx

Objavljeno 06.10.2013.