(*) If you have only 3 hours per week, use factor # 1 - metabolic resistance training (*) If you have only 3 - 5 hours per week, use factors # 1, 2 plus high - intensity
interval work (*) If you have only 5 - 6 hours per week, use factors # 1,2,3 - # 1,2 plus
aerobic interval training (*) If you have only 6 - 8 hours per week, use factors # 1,2,3,4 - # 1,2,3 plus steady state high - intensity training (*) If you have more than 8 hours per week,
add factor # 5 - # 1,2,3,4 plus steady state low - intensity training
It turns out that multiple studies, especially in elite athletes, have investigated what happens when mild doses of high intensity
interval training are
added to a primarily
aerobic training protocol, and the results are always favorable — and not surprisingly always close to the 20 % mark with HIT dosing (10).
I have a question for you Ivan: Because stage 3 is an inhibition of the sympathetic nervous system and a parasympathetic over presence, I've read that it could be fine to
add some very short
intervals (10sec) in the
aerobic zone in order to «reactivate» the sympathetic nervous system.