A state of depletion

[benzocaine]

I've read here and there through the years that high intenity activities like weight lifting and sprinting will stimulate growth hormone and testosterone. This article here has me sold, and I plan on following a plan sim iliar to this one.

http://www.musclemedia.com/training/hiit.asp

HIIT Workout 1 HIIT Workout 2 HIIT Workout 3
Week 1 One 4-minute cycle
(as shown in Table 2) One 4-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 2 One 5-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog) One 6-minute cycle
(same as previous workout)
Week 3 One 7-minute cycle
(add one 30-second sprint and one 30-second jog) One 7-minute cycle
(same as previous workout) One 8-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 4 One 8-minute cycle
(same as previous workout) One 9-minute cycle
(add one 30-second sprint and one 30-second jog) One 9-minute cycle
(same as previous workout)
Week 5 One 10-minute cycle
(add one 30-second sprint and one 30-second jog) One 10-minute cycle
(same as previous workout) One 11-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 6 One 11-minute cycle
(same as previous workout) One 12-minute cycle
(add one 30-second sprint and one 30-second jog) One 12-minute cycle
(same as previous workout)
Week 7 One 13-minute cycle
(add one 30-second sprint and one 30-second jog) One 13-minute cycle
(same as previous workout) One 14-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 8 One 14-minute cycle
(same as previous workout) One 15-minute cycle
(add one 30-second sprint and one 30-second jog) One 15-minute cycle
(same as previous workout)


Table 2
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds

Time is precious when you work 12 hour shifts and have a 1 year old son so I'm going to give this HIIT training a fair try. The hampster wheel will always be waiting for me if this doesn't work. That and a 3 day weight routine and a good diet of complex carbs and lean proteins (6 small meals ) is supposed to work.. so here we go. I plan to add a warmup to the HIIT workouts though.

Also Dr Jenkins, thanks for adressing my earlier concerns.

[Van Canna]

Table 2
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds followed immediately by
Jogging for 30 seconds followed immediately by
Sprinting for 30 seconds

This is pretty much the bulk of my soccer training days, plus weight work, and lots of jumping.

Ian, nice post, great information, thanks.

I think I will stay with the 30 mts aerobics, including sprints, and one hour of weight training with explosive 'push and pulls' _

[Guest]

Van, try doing some rope too. I've been doing alot of it and i'm anxious to see how it's improved my kicking speed (waiting to save up enough dough to buy a leather Thai bag).

[Van Canna]

Ha..the old rope trick

What else do you do with rope, Tony?

[benzocaine]

What is rope??

[Guest]

Jump Rope!!!

[Van Canna]

[Bill Glasheen]

My my...

Makes you want to be a gentleman and help this damsel in distress.

- Bill

[IJ]

Bill, challenge to the CV is always welcome Some thoughts:

Aerobic exercise has not just been shown to raise your good cholesterol (HDL, which if high enough becomes a negative cardiac risk factor, so you can subtract one from your tally of age, smoking, family history, high BP, diabetes (counts as a coronary risk equivalent now), although that is clearly important.

Aerobics have also been shown to reduce the risk of type 2 diabetes. That's a major cause of unpleasant illness (a leading cause of amputations blindness heart disease stroke and kidney failure, etc) and death in this country. One study was done out of the Joslin diabetes center across the street from my residency and compared exercise to two drugs (one of which later taken off market for liver failure--nothing like natural solutions eh?)

Aerobics also reduce your blood pressure several points. Again, high BP is a major risk factor for stroke, heart attack, kidney failure, and heart failure. The individual effect is not huge (true of most interventions). However, the national effect would be enormous.

Aerobics are part of the pritikin lifestyle, which also includes an ultra low fat diet. This combination has the best supporting data for outcomes in the medical literature... there are a bunch of recent trials comparing a low fat (30% to pritikin/dean ornish's 10%) and low carb diet and showing them roughly equivalent but these measured only short term metabolic and weight changes not clinically important outcomes.

What I'm saying is that there's good reason to include aerobics (a moderate amount) in an exercise program, and I'm not aware of any hard data that increasing your heart rate doing anaerobics is enough. The argument that all anaerobics includes aerobics and so that's all you need is interesting but unproven (I'm eager to be enlightened however).

The downsides of wear and tear can be avoided with a minimal amount of thought. The concerns about starvation induced amenorrhea and reduced testosterone, plus osteoporosis and whatnot occur only with deliberate, knowing over-doing it. The downsides of the generally recommended amount (30-45 minutes 3-5 tmes a week) are nil.

I'm not saying that this is any strike against anaerobics. So this mention that aerobics doesn't address osteoporosis (not true, if you run in moderation) but aerobics do, is moot. I'm not asking for the exclusion of anaerobic exercise; do em both.

I'm but advocating that exercise regimens include the recomended dose of vitamin A-erobic, nothing more... you can take all your other supplements too.

Worth noting that almost all the ideas expressed in the 1000 above post can happily coexist.

[AAAhmed46]

Can extensive shadow boxing replace road work?(running, jogging, jump rope.)

[benzocaine]

Tony has some good rope there. You get do some serious interval training with a piece like that(rope )

[Guest]

She gives me ABS of steel!

[jorvik]

So ,Say I want to do both anerobic and aerobic..................what do I do?

[Guest]

Can extensive shadow boxing replace road work?(running, jogging, jump rope.)

nope. Gotta run. I cannot stand it anymore. It hurts my hips and knees (because my form is bad), but I have to push my endurance up to another level to get to my goals. I get up a 5am on Monday and Friday, and 4:30 on Wednesday and run 2 miles (on Wednesday, I do a heavy bag/speed bag workout because I have to train in the middle of the week and I can't get to the gym after work). I also do a run and garage workout today (sunday) preceeded by the same 2 mile run (or plod as the case my be). It's helping alot but progress is slow, but there is no way my endurance will get better without doing the run. Now jump rope might be good, but I have trouble doing more then a few rounds with the rope. It seems to work a bunch of different muscles as well as get my lungs burning. Plus it helps get you light your feet! Something every Uechi Ryu Herman Munster can use in their training!

[RACastanet]

So ,Say I want to do both anerobic and aerobic..................what do I do?

Do both. I lean towards aerobics because it serves me better. But I hit the weight room and do anerobic drills two or three times a week as well. Plus, I do a lot of flexibility work before, during and after aerobic and anerobic work.

Rich