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Why I hate all German(ok not all) (pg. 4)
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| djdawn |
nochmal ein beispiel wie das training aussehen könnte.
SOWAS von offtopic:
Izumi Tabata and his colleagues at the National Institute of Fitness and Sports in Tokyo, Japan, compared the effects of moderate-intensity endurance and high-intensity intermittent training on V02max and anaerobic capacity. (Medicine and Science in Sports and Exercise (1996) 28, 1327-1330). Interestingly, the high-intensity protocol had been used by major members of the Japanese Speed Skating team for several years; it's a real-world training plan. As you will see, however, the protocol is unique among aerobic training programs for its intensity and brevity.
Many studies have been done on the effect of training on V02max, but little information has been available about the effect on anaerobic capacity. That's because until recently methods for measuring anaerobic capacity have been inadequate. This study used accumulated oxygen deficit to measure anaerobic energy release, and is one of the first to measure the effect of training on both aerobic and anaerobic capacity.
Notice that the duration of the moderate-intensity and the high-intensity protocols are drastically different: (excluding warm-ups) one hour compared to only about 4 minutes per training schedule
Tabata's moderate-intensity protocol will sound familiar; it's the same steady-state aerobic training done by many (perhaps most) fitness enthusiasts.
Here are the details (stay with me on this): In the moderate-intensity group, seven active young male physical education majors exercised on stationary bicycles 5 days per week for 6 weeks at 70% of V02max, 60 minutes each session. V02max was measured before and after the training and every week during the 6 week period. As each subject's V02max improved, exercise intensity was increased to keep them pedaling at 70% of their actual V02max. Maximal accumulated oxygen deficit was also measured, before, at 4 weeks and after the training.
A second group followed a high-intensity interval program. Seven students, also young and physically active, exercised five days per week using a training program similar to the Japanese speed skaters. After a 10-minute warm-up, the subjects did seven to eight sets of 20 seconds at 170% of V02max, with a 10 second rest between each bout. Pedaling speed was 90-rpm and sets were terminated when rpms dropped below 85. When subjects could complete more than 9 sets, exercise intensity was increased by 11 watts. The training protocol was altered one day per week. On that day, the students exercised for 30 minutes at 70% of V02max before doing 4 sets of 20 second intervals at 170% of V02max. This latter session was not continued to exhaustion. Again, V02max and anaerobic capacity was determined before, during and after the training.
In some respects the results were no surprise, but in others they may be ground breaking. The moderate-intensity endurance training program produced a significant increase in V02max (about 10%), but had no effect on anaerobic capacity. The high-intensity intermittent protocol improved V02max by about 14%; anaerobic capacity increased by a whopping 28%.
Dr. Tabata and his colleagues believe this is the first study to demonstrate an increase in both aerobic and anaerobic power. What's more, in an e-mail response to Dick Winett, Dr. Tabata said, "The fact is that the rate of increase in V02max [14% for the high-intensity protocol - in only 6 weeks] is one of the highest ever reported in exercise science." (Note, the students participating in this study were members of varsity table tennis, baseball, basketball, soccer and swimming teams and already had relatively high aerobic capacities.)
The results, of course, confirm the well-known fact that the results of training are specific. The intensity in the first protocol (70% of V02max) did not stress anaerobic components (lactate production and oxygen debt) and, therefore, it was predictable that anaerobic capacity would be unchanged. On the other hand, the subjects in the high-intensity group exercised to exhaustion ,and peak blood lactate levels indicated that anaerobic metabolism was being taxed to the max. So, it was probably also no big surprise that anaerobic capacity increased quite significantly.
What probably was a surprise, however, is that a 4 minute training program of very-hard 20 second repeats, in the words of the researchers, "may be optimal with respect to improving both the aerobic and the anaerobic energy release systems." That's something to write home about! |
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| drizzt81 |
| so, if i exercise on a bike, for 4 mins a day, with 20 sec repeats, as fast as i can possibly pedal, i will get more mass reduction and a greater increase in endurance than i would get from running my 20km loops three times a week? |
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| djdawn |
naja, wenn Du laufen willst, mußt Du halt laufen. Training ist auch immer spezifisch.
Aber grundsätzlich ist da was dran, vor allem wenn man die investierte Zeit/ verbrannte Kalorien in Relation zum Fettverlust setzt. Und ich bin kein Freund von Stunden auf dem Stepper oder Laufband, auch wegen Knie- und anderen Gelenksproblemen die man bei viel Training doch mal kriegen kann. (Bin in den USA 50-80 km die Woche gelaufen). |
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| TranceRulez |
:conf: :conf: :conf:
Was geht denn hier schon wieder??? Wir brauchen einen Moderator, der den ganzen Thread mal umbenennt! *fg* |
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| benfica88 |
Oh boy, let me clear this up. If you work less with more intensity, you're shocking the muscles wich in turn need to rebuild wich in turn require more calories. Except with this scenario, you're not burning the most calories during the workout, you're burning them after and even when you sleep. Remember this, muscle burns fat. Now running on the other hand, is a little different. I think you would really have to kill yourself in 4 minutes because I don't think no matter how fast you run in 4 mintues it's not the same as lifting weights. I could be wrong but the proof is on tv. Look at a marathon runners body and look at a sprinter's body.
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Was geht denn hier schon wieder??? Wir brauchen einen Moderator, der den ganzen Thread mal umbenennt! *fg* |
I'm guessing this is somehting with being off topic? |
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| djdawn |
| quote: | Originally posted by benfica88
I could be wrong but the proof is on tv. Look at a marathon runners body and look at a sprinter's body.
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so you are saying the sprinter has more fat??? because we were talking about fat loss, not muscle loss. |
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| Civic |
Omg :)
Also ich bin ja auch Mitglied im Studio und so 2-3 die Woche lasse ich mich auch mal da blicken. Will bald mal wieder mit Ausdauer anfangen aber zur Zeit wird nur ein bisschen gepumpt :)
Leider bin ich viel zu faul mir den ganzen Englischen Kram durchzulesen... :) |
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| drizzt81 |
| quote: | Originally posted by djdawn
so you are saying the sprinter has more fat??? because we were talking about fat loss, not muscle loss. |
I am sure that a long distance runner has more fat.. he needs to be able to supply sufficient "fuel" to his muscles for the whole run. a sprinter can do the 100m dash on all carb's while i read somewhere that after 90 mins, you are all out of carbo's, so you need to start burning fat. |
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| djdawn |
that's what I thought...
but i also thought benfica wanted to prove me wrong by saying the long distance runner has less fat (cause he is so skinny, which to me means he has less muscle). |
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| evil_bastard |
It is hard to say who has more fat. Sprinters are very muscly, which makes any fat hard to see. With skinny Kenyan marathon runners, there's nothing there either; when they stand sideways they dissappear!
It baffles me how those Kenyans do marathons, what gives them the energy? Then you've got the ultra -marathon runners or whatever it's called, who run 100+ miles :eyes:
I was into fitness late last year (I joined the TA, but left after a few months when I got the bloody flu and came back to find they were doing 10 mile runs) but now I'm slowly generating a beer belly :p I'm worried I might have asthma too, saw the doctor about it yesterday. I fookin hope not! |
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| benfica88 |
| what I meant was the sprinter would have less body fat |
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| drizzt81 |
| quote: | Originally posted by evil_bastard
It is hard to say who has more fat. Sprinters are very muscly, which makes any fat hard to see. With skinny Kenyan marathon runners, there's nothing there either; when they stand sideways they dissappear!
It baffles me how those Kenyans do marathons, what gives them the energy? Then you've got the ultra -marathon runners or whatever it's called, who run 100+ miles :eyes:
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I know what you mean, it is interesting to see the top Marathon runners. At the last Marathon I ran, i had the opportunity to see the leaders and i noticed that the black people were all _very_ skinny, while the white guy up there was huuge. i mean the had big, muscular legs and all.. wreird thing |
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