Interval Training
April 6, 2010 by Nicola · Leave a Comment
I was reading an article that a client of mine sent me today- “High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests” (ScienceDaily (Mar. 12, 2010)).
Here is a little snippet of the article:
“The study, from scientists at Canada’s McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!
“We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”
HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved “all out” pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone -about 95% of maximal heart rate — but only about half of what can be achieved when people sprint at an all-out pace.”
This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising “all-out.” We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.
The “secret” to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training.
From what I have read and learned, interval training will show huge gains in fitness over the short term. The question that no one seems to be able to answer is, what does it show over the long term? Most scientists do not conduct these kinds of studies for more than a few months. From my own experience, the more high intensity exercise one performs, the more likely they are to get injured. As well, constant high intensity exercise over time will cause a plateau in training. You will get better and better over weeks and months, but eventually fitness gains will slow down.
When you see articles such as these, I urge you to err on the side of caution and do a little bit of research yourself before you dive into a high intensity interval training program such as the one described above. There is no doubt a time and place for HIT, especially in training, but it may not be something to do all year round. If you do choose to hit the gym for a HIT, remember to pack your favorite Elevate Me recovery protein energy bar!
Until next time,
Nicola Gildersleeve, Athlete/Ambassador
New favourite thing…
March 22, 2010 by Alison · Leave a Comment
Every time I travel and go on training camps where I have to prepare all my own meals I always pick up new tips and discover new things. I was recently down in very sunny Tucson Arizona for a three week, intense training camp. The things that elite athletes always need to watch out for during these crazy training blocks is enough healthy nutrition to keep them fuelled up to recovery properly and get ready for the next workout. Well this training camp I discovered coconut oil! Yes you may think that it’s high in fat and wouldn’t strike you as “healthy” but it actually has many health benefits and tastes amazing. I am not really a person who uses a lot of butter, margarine or even olive oil but I think coconut oil is worth adding to stir-fry’s and eggs simply because of the great taste. I don’t use a lot and the flavour really adds to my meals, enough I would suggest buying some at an organic food store. I also used it for my skin because I got so dry when I was training in the desert.
Long, Hard fight.
As training becomes more intense leading into race season I am on a constant battle with my body to stay healthy and injury free. I have tried many things to avoid a reoccurring injury and the secret is massage, stretching, physiotherapy and rest… all the time. Love your body and treat it with respect is the basic motto I stick by. Even if you are not an elite athlete, your body can get over-tired and you can get injured. Doing that extra ten minutes of running or those extra two push ups might not be worth it, believe me, I would know. I felt a little pain in my hip and kept running, and running and running and then had to take 6 week s off. Had I stopped when I first felt pain maybe would’ve only had to take a week off and I have learned from that mistake.
I have been told my famous coaching from across the country that recovery is just as important as training hard. No normal person can be on and training hard all the time, it is impossible! Good sleep, nutrition (elevate me bars!) and proper recovery for your body (stretching) is key.
First race is in a month in Mexico…I’m sticking by my coconut oil, elevate me bars and recovery regimens!
Alison Hooper, Athlete Ambassador
Spring is closing in fast and what that means is LONGER DAYS!!!! Yipeee…
March 5, 2010 by Nicola · 1 Comment
I wrote a blog a while ago about how to stay motivated during the dark winter months. Today, I will talk about all the amazing things you can do OUTSIDE! Really, nothing is better than getting some exercise in the fresh air, rain or shine (it’s still Vancouver after all).
I have found myself more motivated than ever and perhaps that is because it isn’t dark out when I wake up and when I get off work. I feel like I have more energy as well as time. There are a lot of activities you can do outdoors, for example, hiking, biking, running, walking, skipping, roller blading, and the numerous team sports that exist out there (soccer, ultimate Frisbee, basketball, tennis).
For those of you who want to strength train but have been hesitant because you don’t like being inside, take your workout to the streets. Here is a simple beginner workout which can be done in less than 45 minutes. All you need is yourself, a band, and the great outdoors. Always warm-up/cool-down with some light cardio (5 min) and dynamic (before) and static (after) stretching.
Circuit 1: repeat 2-3 times
- Push-ups (modified- bench push-up), as many as you can or 10-15 reps
- Tubing row (wrap tubing around a pole, fence post etc), 10-15 reps
- High Knee’s, 30 seconds
- Front bridge (modified on bench), hold as long as possible
Circuit 2: repeat 2-3 times
- Squats, 10-15 reps
- Tubing shoulder press, 10-15 reps
- Step up’s on bench or high step side walk, 10-15 reps
- Side bridge (modified from bench), 10-45 sec/side
Circuit 3:
- Walking lunges, 10-15 reps
- Tricep push-ups (modified: on bench) narrow arms, 10-15 reps
- Stair run or sprint, 30 sec-1 min
- Bird Dog, quadruped opposing limb raise, 1 minute.
Working out can be fun, especially when you are in your natural environment.
Until next time,
Nicola Gildersleeve, athlete ambassador
Elevate Me: The Golden Ticket of Health
January 22, 2010 by Nicola · Leave a Comment
Every time I am in a jam and need something to eat, I always reach for an Elevate Me bar. I stash them everywhere and I always make sure I have one in my car. The other day I caught myself thinking about the ingredients that form these delicious bars of goodness. Not only does each bar consist of no more than 8 wholesome ingredients, each ingredient has multiple health benefits. I spent a little time researching on the internet exactly what those health benefits were.
I am going to do this blog in two parts. I introduce to you, part 1. The second is to be continued…
Let’s start this party off with Dates. Not only are they loaded with fiber (helps us stay regular), they are an excellent source of potassium.
Cranberries are one of my favorite dried fruits to eat in salads and are now my favorite turkey topper. They have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that cranberries may also promote gastrointestinal and oral health and prevent the formation of kidney stones. The party doesn’t stop there, they also lower LDL (bad) and raise HDL (good) cholesterol, aid in the recovery from stroke, and even help prevent cancer.
Acai berry has existed for a very long time but this powerful berry has only been main stream for a short while. Acai has a remarkable concentration of antioxidants that help combat premature aging. It also consists of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
Almonds are definitely on my list of daily eats. They are a great source of vitamin E and have good amounts of magnesium, potassium, zinc, iron, and fiber. This tear shaped nut is also a great source of healthy monounsaturated fat and they contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.
A few months back I was looking to increase my protein consumption by adding protein powder to my shakes. With so many different varieties on the market, it was hard to know which one to purchase. I consulted my naturopath and she suggested whey protein. Whey Protein is a main ingredient in all the Elevate Me Protein Bars as it helps to increase lean muscle mass. It is useful for weight loss, specifically fat loss. Our brain function relies on appropriate protein and it has also been shown to enhance immune function.
Raisins are a dried fruit I have everyday in my morning bowl of oatmeal. The health benefits of raisins include relief from constipation, acidosis, anemia, fever, and sexual weakness. Raisins also help in eye care, dental care, and bone health. Especially as a female athlete, keeping our bones healthy is a top priority!
You know the saying, “An apple a day keeps the doctor away”. Apples offer bone protection, helps asthma, lowers cholesterol, assists in the prevention of Alzheimer’s/lung/colon/liver and breast cancer, helps with weight loss, and diabetes management.
WOW!
All these foods are great to eat on their own, but, if you don’t have the time to shop, need healthy food fast that will keep you going for hours, or need to fuel up before or after exercise, reach for an Elevate Me Bar. Will all these wonderful health benefits, you would be silly not to!
Enjoy the day!
Nicola Gildersleeve
New blogger/athlete/ambassador: Nicola Gildersleeve
October 6, 2009 by admin · Leave a Comment
I first off want to say how tremendously excited I am to be an Elevate Me athlete/ambassador. Not only have I been using Elevate Me energy bars as fuel for years now, I have also had the pleasure of knowing the owner’s, Trish and Earl Ellingson.
I first discovered Elevate Me organic energy bars through a friend I worked with at North Shore Athletics. He was diagnosed with Celiac disease a few years ago and had to change his diet drastically. One of the things he was able to fuel himself on were Elevate Me health bars. Besides being Gluten-Free they are packed with whey protein, making them the perfect snack on the go for a hungry athlete. I have experimented with a lot of different energy bars and Elevate Me protein bars are THE BEST! My favorite is the Acai Berry Bar.
Background:
I grew up playing team sports, mainly soccer and basketball. After high school I went on to play Varsity Basketball at Capilano College for 2 years. It was during these years that I discovered my passion for running. After College, I trained for my first marathon and I absolutely fell in love with the sport. I went on to work at North Shore Athletics and a co-worker introduced me to Ultramarathon running. Since then, I haven’t looked back and have run distances such as 50km, 50 miles, and 100km. I hope to run my first 100 miler in 2010! Many of the ultramararthon’s I have done are on the trails. I love spending time running in nature and it is definitely where I feel most at ease. There is something magical about running in the trees listening to the sounds of the river flowing along side the trail.
After Capilano College I transferred to U.B.C to finish my Human Kinetics Degree. I ran on the track and field/cross country team for 2 years. I currently work as a Personal Trainer and run coach in North Vancouver. I work with a wide variety of clientele who have their own individual goals. Some people want to lose weight, improve core strength, learn to run, and/or gain strength and improve balance and flexibility. I am also a Certified Lactate Threshold Tester through F.a.C.T Canada. This certification allows me to measure your current level of fitness and provide training recommendation based on your own personal physiology.
I am very passionate about health and fitness and I am proud to support and promote a health product I believe in.
Past Accomplishments:
2007:
- Iron Knee 25km: 2nd place female, 16th overall/Time: 1:51 (First time)
- Knee Knacker 50km: 2nd place female, 14th overall/ Time: 5:48 (PB: 52 minutes)
- Stormy 50-miler trail race : 1st Place female
2008:
- Knee Knacker 50km: 1st place female
- Iron Knee 25km: 1st place female
- Comfortably Numb: 1st place female
- Hallow’s Eve 21.2km: 2nd place female
- Haney to Harrison 100km: 1st place female
- Giv’r Take Around The Lake 30km: 1st place female
2009:
- Way Too Cool 50km: 4th place female
- Iron Knee 25km: 2nd place female
- SFU 5 peaks 10km: 1st place female
Upcoming Races in 2009:
- Giv’r Take Around the Lake 30km, 17/10
- Mountain Masochist 50-mile (Virginia), 07/11
Nicola Gildersleeve
http://www.ngildersleeve.blogspot.com/
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