Wednesday, September 10, 2008

Exercise Intensity vs. Volume

I use to be a volume guy putting in as much as 20 hours a week in preparation for 50 minute criterium races. Not a good use of time and not event specific.

Maybe this time I can be a little smarter.

Dr. Tabata
Dr. Izume Tabata’s groundbreaking research published in 1996, on short, intense intervals. Dr. Tabata and his colleagues at the National Institute of Health & Nutrition, Tokyo, Japan, reported: "[Six to 8 very hard 20 second intervals with 10 second rest periods] may be one of the best possible training protocols…” Dr. Tabata told Dick Winett in a personal communication: "The rate of increase in VO2max [14% in only 6 weeks] is one of the highest ever reported in exercise science." What’s more, anaerobic capacity increased by a whopping 28%.

That's only 2 minutes of hell total over a 2:50 period assuming 6 intervals. Tabata's test subjects did this 5 days a week for 6 weeks.

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