Application of Strength to High Intensity Interval Training

There are a number of methods for increasing endurance and accelerating fat loss with those involving strength training and high intensity interval training being more efficient than others. Over the years, the most commonly used routines have been based on aerobic conditioning which utilizes fairly low intensity workouts that require a relatively long time to complete. This type of program often involves open running, use of treadmill and elliptical machines, and use of stationary bikes. This aerobic conditioning has been known to increase fat loss through the oxidation of fatty acids, but is not known to increase lean body mass. The use of primarily highly oxidative slow twitch muscle fibers (type Ia) in this type of exercise prevents an increase in muscle mass which limits the efficiency of energy utilization.

Seeing that muscle tissue is very dynamic with regards to energy use, an increase in muscle mass provides a physiological environment for burning Calories when activated. Therefore, it would make perfect sense to incorporate strength training with an efficient mode of aerobic training. A logical approach would be to use high intensity interval training (HIIT) as a method for synchronizing techniques that use fast twitch muscle fibers (type IIx and IIa) which release fatty acids into the blood stream with the slower twitch muscle fibers that oxidize these released fatty acids.

HIIT programs are based on using high intensity exercise for a short period of time followed by active rest for a specific length of time. This cycle is then performed for a designated number of repetitions. The routines can be designed around exercises of choice which apply the desired intensity for strength training along with the method needed for delivering the active rest. Below, I have listed some examples of HIIT training.

Example 1:

a) Dynamic warm up

b) Pedal at a high level setting on a stationary bike as fast as possible for 20 seconds

c) Active rest – pedal slowly at a lower level setting for 60 seconds

d) Repeat this cycle 8 times

e) Active cool down and static stretching

Example 2:

a) Dynamic warm up

b) Perform kettlebell swings with a fairly difficult weight for 30 seconds

c) Active rest – Walk or jog for 60 seconds

d) Repeat this cycle 8 times

e) Active cool down and static stretches To increase difficulty, rest periods can be shortened. Once mastered at shorter rest periods, the intensity can be increased.

These are relatively simple sample routines but are highly effective. If an athlete wishes to focus on more muscle groups, other strength exercises can be incorporated into the routine. A trainer, coach, or athlete can be very creative with combining exercises for a highly efficient strength and conditioning routine specializing in generating lean muscle mass.

Source by Neal J Putt