Interval Training

April 6, 2010 by · 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

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What are you doing for the 2010 Winter Olympics?

February 12, 2010 by · Leave a Comment 

I remember the day I heard that Vancouver was going to be hosting the 2010 Olympics. It was way back in High School and I was still in my teens. I remember thinking how crazy it was going to be because I was going to be 25 years old when the Olympics came to town!!!!! That was so old, I thought. I have to look back and laugh because being 25 years old feels incredibly young. I wish I could remember what I had imagined myself doing at 25 back when I was only 16 yrs old.

People keep asking me what I am going to do during the Olympics. I honestly have not put too much thought into it. I had pondered the idea of Volunteering, and then at least I could see some of the games. But, that involved time off work and I didn’t want to give that up. I fantasized about going away somewhere exotic and warm, but that also involved taking time off work. I concluded that I was just going to watch the Olympics live on my T.V with everyone else who could not afford to buy tickets!

I hiked up to Grouse Mountain this morning via the BCMC Trail. The BCMC parallels the grind and is approximately 10 minutes longer on average. I prefer this route because it doesn’t feel like a stair master and is less crowded. However, at this time of year, neither trail is crowded. Once I got to the top, I ate my Elevate Me Energy Bar and boarded the gondola to get down the mountain. On the way down, the gondola conductor (as I named him) told us about the plans Grouse Mountain has for during the Olympics. He told us that Grouse Mountain will be open 24/7 for the entire duration of the Olympic Games!!!!! That’s not all, NBC is going to be taping live from the top of the mountain (or the chalet area)

This means that you can literally ski everyday all day for 2 straight weeks! The gondola and restaurants will be open for 24 hours. You can snowshoe, hike, and even zip line at night. They have been planning this for 3 years and it sounds like it will be an amazing and entertaining adventure. I can’t wait to be a part of it.

My couch and television may remain empty during the games as I plan on hiking up the mountain to listen (to NBC reporters) and watch the games live (on big screens). Come try something different this year and experience something you will never forget!

Nicola Gildersleeve

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Goals setting: 2010!

January 4, 2010 by · Leave a Comment 

With a new year upon us, it is important to look back and acknowledge everything we did in 2009.  We work hard, day in and day out, and time just seems to fly by. Accomplishments tend to get overlooked because were too busy moving on to the next big thing. Take some time this month to reflect upon all that you achieved in 2009.

As for myself, I will reflect upon the races I accomplished, my business I grew, and the new places I have travelled.

After all that reflection, I begin to direct my attention towards setting goals for 2010. What do I want to accomplish this year athletically, professionally, and personally? As an athlete or business professional, it is important to set goals because without them you have no direction. A goal is something you are constantly working towards. This is accomplished by setting short and long term goals. For example, a long term goal for me as an athlete would be completing the Western States 100 mile race at the end of June. A short term goal would be my weekly training schedule or perhaps a 50km training race in preparation for the big 100 mile event. The short terms goals keep you accountable to your long term goals and are just as important.

When setting a goal you want to refer to the S.M.A.R.T principle, I’ll use myself as an example:

S: Specific- I want to run the Western States 100 mile on June 26th, 2010.

M: Measurable- Establish concrete criteria for measuring progress toward the attainment of each goal you set.

A: Attainable- You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. As I sit right now, I am not fit enough to run 100 miles. However, through training over the next 5 months, I will be at that start line fit as a whistle and ready to rock.

R: Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. Three years ago a 100 mile race might not have been realistic. I didn’t have enough experience and I did not have the appropriate time commitment available to train properly. This year however, I have the experience and the time available to train for such a long event.

T: Time Based- A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. I am already signed up and registered for the Western States 100. A date and time is set.

With those principles in mind, tell us, what is your goal for 2010?

Nicola Gildersleeve

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Happy Holidays~!

December 11, 2009 by · Leave a Comment 

 

So trying to keep this month’s blog in the theme of Christmas I want to share a couple of my secrets to avoiding those extra unneeded snackies and maybe…possibly sneaking in a little exercise? Because I am based in a year-round training center we don’t technically get any time off. However, we do have a whole week this year of on-your-own training which is sometimes hard to fit in, especially around a holiday like Christmas. Not including the chilly weather, relatives and friends would probably take priority over going to the gym for a workout. What I do:

-Plan ahead and schedule what workout I am going to do and when I am going to do it the day before so it is set in stone

-Try and incorporate a workout around something else that needs to be done (going to get a Christmas tree? Walk to the store)

*-But what works the best is getting up a little earlier and squeeze my workout in before all the planned daily fun starts. (Last year I did a swim and a run before half my family had got out of their pyjamas)

-Finally, try and get the whole family involved. My family, ever since I can remember goes for a long walk early afternoon and finishes right before Christmas dinner duties call.

Now about those snacks….there are going to be everywhere of all varieties so prepare yourself! The one thing that gets everyone are the little dishes or bowls of mixed nuts, crackers or sweets. Since you’re not putting them on to your plate it’s hard to pay attention to how much you’re eating. Also, liquid Calories…Alcohol and many seasonal drinks taste good but are loaded with sugar and sometimes fat! What I do:

-Take 1 portion only and then ignore that dish (its hard but I’ve trained myself)

-Limit myself to one drink every night and depending how much I plan on eating, 2 drinks on Christmas

-Water, Water, and Water…besides that fact that your body needs and craves it to run properly…drinking water before a meal or appy’s will fill the spaces that maybe unnecessary cheeses or chocolates could.

 

Holidays are hard and there is a fine line between enjoying yourself, letting loose and over indulging.

Here is a great Oatmeal Pancake Recipe that I love- fat free and full of protein they last me forever!

6 egg whites

1 cup oats

1 cup cottage cheese

2 tsp sugar (I use brown sugar splenda)

1 tsp vanilla

And some cinnamon

You can add whatever else desired- I usually put some raisins. And make sure you use a good non-stick pan!

Merry Christmas

Alison Hooper

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