Interval training is broadly defined as repetitions of high intensity
work followed by periods of rest or low activity. When compared
with moderate-intensity continuous walking, it has been shown that
interval training more effectively increases peak aerobic capacity
(VO2peak ) and reduces blood pressure.
Increasing VO2peak
The increase VO2peak can be attributable to various factors affecting
oxygen consumption such as increased lean muscle mass, the increase
in aerobic capacity per unit of muscle mass, increased capillary
density, cellular oxidative capacity, and accelerated oxygen extraction
rate in muscle.
Lowering Blood Pressure
It has been shown by Blair et al that there is a direct correlation
with low levels of VO2peak and the development of hypertension .
Nemoto et al also showed that systolic and diastolic blood pressures
can experience a significant drop as the VO2peak increases even
with short periods of exercise in older people . The decrease in
blood pressure translates into a decreased risk of heart disease,
renal disease, and stroke. It is therefore no coincidence that a
higher VO2peak correlates with increasing longevity.
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DR. CLIFF MORRIS Email:docmo3@aol.com
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Integrating
Interval Training With Life
Philosopher Ken Wilber has pioneered a fascinating framework to
help us get a comprehensive birds-eye view of the positive effects
of interval training. The AQAL (All Quadrants, All Levels) model
is a simple system which shows us how effective interval training
influences our bodies as well as the other psychological and emotional
wellbeing. As health improves through interval training (the exterior
part of us), there is the corresponding improvement in ones emotional
and psychological wellbeing (the interior part of us). That individual
then has a direct positive impact on those around them leading to
a cultural shift (the interiors of the collective group of people).
Cultural shifts then crystallize into tangible forms of reality
within society such as laws or rules which may govern that group
of individuals (the exteriors of a group of individuals). The whole
cycle then starts all over again with a second individual that is
influenced by the societal changes and so on.
High-intensity interval training is a valid method to increasing
your VO2peak and lowering your blood pressure. Hard to believe?
I invite you to apply interval training to your own exercise regimen
then draw your own conclusions.
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Blair SN, Goodyear NN, Gibbons LW, Cooper KH. Physical fitness
and incidence of hypertension in healthy normotensive men and women.
JAMA. 1984;252:487-490.
Nemoto K, Gen-no H. Effects of High-Intensity Walking Training on
Physical Fitness and Blood Pressure in Middle-Aged and Older People.
Mayo Clinic Proceedings July 2007; Vol. 82; Num 7.
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