TRAIN BOTH ANAEROBIC AND AEROBIC ENERGY SYSTEMS MAXIMALLY AT THE SAME TIME
Tabata, I., Irisawa, K., Kouzaki, M., Nisimura, K., Ogita, F., & Miyachi, M. (1997). Metabolic profile of high intensity intermittent exercises. Medicine and Science in Sports and Exercise, 29, 390-395.
The metabolic responses to two protocols of high-intensity intermittent exercise were compared.
- IE1 consisted of 6-7 bouts of 20 sec exercise at 170% VO2max with 10 sec rest.
- IE2 consisted of 4-5 bouts of 30 sec exercise at 200% VO2max with 2 min rest.
It was found that physiological index magnitudes deteriorated in the last 10 sec of each repetition of IE2. The IE1 protocol taxed both the anaerobic and aerobic energy releasing systems almost maximally.
The IE1 protocol appeared to be a modification of ultra-short training.
Implication. It is possible to train both energy systems at the same time in high intensity work. The challenge is to meet the following criteria.
- The work must be of sufficient intensity to tax all energy systems maximally.
- The duration of work should be sufficient to stimulate maximal responses. However, it must not be of excessive duration that results in performance or physiological degradation.
- The between-repetitions interval should be short enough so that aerobic responses will be immediately employed in the ensuing exercise bout. The longer the rest interval, the longer it will take before maximum aerobic energy is activated in the next repetition.
- This form of training appears to have most of the characteristics of ultra-short training [see Rushall, B. S., & Pyke, F. S. (1990). Training for sports and fitness. Melbourne, Australia: Macmillan Educational].
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