As a former elite athlete and coach with decades of experience testing elite athletes, Val learned that the type, volume, and
intensity of the training load should not be the primary focus, but rather the timing of when the load is applied.
If successful, then a load - RPE relationship could be used to regulate
the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing.
Not exact matches
You can exercise almost any body part to a certain
intensity in any place you feel comfortable, like your home, workplace or perhaps hotel room and even though there's no substitute for the
intensity loaded barbells and dumbbells can provide, at least you can stop the breakdown
of muscle tissue and maintain your current muscle mass until you find yourself a proper place to
train.
You will certainly experience periods where you'll want to decrease the
training intensity and
train using a more traditional leg workout program, consisting
of slowly executed movements, longer rest intervals, heavier
load and being in the gym for more than an hour.
Power is
trained over a broad spectrum
of intensities, from unloaded or 0 % 1RM to fairly heavy
loaded 70 — 80 % 1RM.
Limit your fat intake while you're
loading up on carbs but keep the amount
of protein intake the same, or maybe even increase it slightly in line with the
intensity of your
training.
The experience
of working with these higher
intensities, you normally only get after 18 — 24 months
of training, before that you are very likely to work with submaximal
loads (below 90 % 1 RM, or even below 85 % 1 RM).
If you want to test your 1 RM, you need to have
training experience
of working with higher
intensities or so - called maximal
loads, which are
loads above 90 % 1 RM.
Both HIIT regimens used identical
training loads, and it was fairly brutal: five 4 - minute high
intensity rounds at 87 - 97 %
of maximum heart rate.
I found that
load /
intensity of different aerobic exercises feels very different with the same HR (I'm
training with HR 120 - 130).
Findings from three different studies outlined in Belmiro et al. show the importance
of a longer rest period while maintaining a high
intensity and volume
training load.
While most endurance athletes and coaches recommend higher
training loads and high - carbohydrate low - fat diets, some studies report benefits
of lower
intensity training for performance improvements and a low - carbohydrate high - fat eating plan.
The progressive adjustment
of her
training load, which included reductions in volume and
intensity, and her nutrition plan, specifically the macronutrient ratio balance toward nutritional ketosis (LCHF), was associated with an alleviation
of her presenting symptoms, reduced daily and exercise caloric requirements, and personal best Ironman performances.
There are
loads of other
intensity techniques you can use in your
training to break through plateaus like forced reps, drop sets, giant sets, and so on.
The golden middle is to use smart variations
of compound movements, periodize
training intensity and change
loading schemes (reps, sets, rest etc.).
Sets, reps, and
training intensities are also discussed below, but in short, are often kept at moderate
loads to attain increased
training volume demands and quality
of movement.
* Duration
of a few weeks * An average dose more equivocal to a «
loading» phase than a «maintenance phase» * A larger dose for potential responders who lack natural, dietary creatine * A smaller dose for potential non-responders with a significant amount
of existing dietary creatine intake * A
training protocol that emphasizes all phases
of muscular energetics to take advantage
of the ATP - CP, glycolytic, and oxidative effects
of creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing creatine, due to the repeated bouts
of high
intensity work) * A
training protocol that incorporates negatives in order to stimulate satellite cell fusion, as per Dr. Hatfield's theory
of holistic
training * A
training protocol that emphasizes repeated bouts
of work per the results
of creatine studies * A nutrition protocol tailored to reduce post-workout cortisol levels, which would involve a post-workout shake and possible glutamine supplementation * A nutrition protocol that takes advantage
of carb -
load (super compensation) near the end
of the cycle
Higher volumes at lower
intensities should be used to cement technique, to prepare the tissues
of the body for maximal
loading, and to build work capacity so that the fatigue cost
of maximal
training is not excessive when it does eventually feature in the programme.
Myogenic response
of human skeletal muscle to 12 weeks
of resistance
training at light
loading intensity
Jumping jacks, skip rope, H.I.I.T (high
intensity interval
training) are all indoor activities that require little or no equipment, but burn
loads of calories in a short period
of time.
How frequently you
train a muscle group is less important than total weekly volume (number
of sets) and
intensity (
loads lifted in terms
of %
of 1RM).