Not exact matches
In order for a Power
Training to be effective, you need to use the dynamic effort, which means working against a
submaximal load (as outline in Power
Training Intensity) with a maximum voluntary effort.
Consistent physical
training will allow you to do more work while maintaining a
submaximal heart rate.
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).
[27] Improvements in
training status as well as overtraining have both been associated with decreases in maximal and
submaximal blood lactate concentration, [28 - 30] which may lead to erroneous interpretations of lactate measurements and incorrect exercise prescription.
If these types of high intensity workouts feel out of your grasp, the good news is that even
submaximal interval
training has been proven to boost EPOC.
Therefore,
training mostly the capacity to work at
submaximal exercise intensities can improve the oxidation of fats and the performance of the slow - twitch aerobic muscle fibers, both of which may be of most importance for endurance success.18
Foricher, J.M., Ville, N.S., Delamarch, A. and Delamarch, P (2003b) Effects of
submaximal intensity cycle ergometry for one hour on substrate utilisation in
trained prepubertal boys versus
trained adults.
High - intensity interval
training is done at a
submaximal level; around 80 - 95 % of maximal aerobic capacity.