Thank you for the in depth critique of the protocol

In relation to my original question: does the formulae exist?

Statistics: Posted by RamRam — Mon Oct 16, 2017 5:04 am

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Hi Kenny,

The working rests will be nominal resistance for 90 sec each.

I am not fan of a HIIT Program with 90 Seconds of non-stop Resistance.

As the saying goes, ...

The greatest amount of intensity is produced in appoximatly 15 seconds or less.

That due to the...

This energy system is the dominate factor for Speed, Power and Strength.

It is depleted in 15 seconds. What follows is a dramatic drop in intensity/force production (Less Speed, Power and Strength).

https://www.scopus.com/record/display.u ... 57eceadab0

...

..

It has a place in training. However, I am not an advocates of short rest periods between High Intensity Resistance Sets.

Research and empirical data demonstrates that short rest period between High Intensity Sets minimize ATP restoration (Phosphagen Energy System).

Less ATP restoration means you produce less force (Speed, Power and Strength).

That has to do with the...

These muscle fiber run off ATP. Without full ATP restoration, the Fast and "Super" Fast Muscle Fiber are not going to fire; not being worked or trained.

I am a proponent of this method. It involves short High Intensity Sets (15 seconds or less of all out effort).

It is followed by long rest periods between sets (2 -3 minutes or longer); it ensures full ATP restoration occurs.

The end result is greater force production (Greater Speed, Power and Strength). It elicits and develops the Fast and "Super" Fast Muscle Fiber; whereas shorter "nominal" rest period do not.

With that in mind, let's use a...

Strength Training is composed of Sub Sets: Limit Strength, Power and Speed Training.

To elicit the greatest Training Effect of these requires "High Intensity Sets, Lower "Reps", and Long Rest Period between sets.

Nominal/Short Rest is an effective Conditioning Method.

However, Nominal/Short Rest Periods between sets is contraindicated for the development Limit Strength, Power and Speed. [/color]

In terms of total VO2 consumed or EE, it's the actual mathematical working I'm looking for. I'm aware that min for min of work will be higher in the steady state training but I want to know how to calculate the EPOC for the HIIT protocol so I'm able to have a concrete answer to compare the two.

To measure the effect of HIIT on EPOC, you'd need to visit a Human Performance Lab and have an Exercise Physiologist measure that.

Any other method you might use would be guessing with a huge plus/minus factor.

Kenny Croxdale

Statistics: Posted by Kenny Croxdale — Sat Oct 14, 2017 6:31 am

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Thanks for your reply.

The working rests will be nominal resistance for 90 sec each.

VO2 peak will be ascertained via a graded exercise test.

80% VO2max will be estimated at 85-95 of HRMax.

In terms of total VO2 consumed or EE, it's the actual mathematical working I'm looking for. I'm aware that min for min of work will be higher in the steady state training but I want to know how to calculate the EPOC for the HIIT protocol so I'm able to have a concrete answer to compare the two.

Thanks for the link to the info, I've read similar essays.

Statistics: Posted by RamRam — Fri Oct 13, 2017 8:24 am

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Hello folks

I have a subject who is going to conduct two diff training sessions, one HIIT and one continuous. the subject is 75kg and has a VO2max of 29.99 ml/kg/min

The HIIT session will have 6 x 90 second intervals at 80% VO2MAX

1) What is the Work:Rest Time Periods?

There are various HIIT Protocols. However, there is a dramatic drop in Power and Speed after about seconds.

2) How are you going to determine 80% VO2MAX?

The continuous session will have 30 min at 50% of VO2max.

Which will burn more energy/consume more VO2 and how much will each session use?

1) The 30 minute will burn the most energy during continuous training session.

2) The HIIT Training Session elicits "Excess Post Oxygen Consumption, EPOC". It amount to over charging your body's "Metabolic Credit Card".

That means you end up burn more energy/calories than you do with the Continuous 30 min at 50% of VO2max session.

3) HIIT in this scenario will increase your VO2max faster and higher than the 30 min at 50% of VO2max session.

High Intensity Aerobics Amazingly Effective

This article will provide you with some of the research information on this.

There is plenty of good online research on this.

You'll learn more by investing some personal time in finding and reading the research on this.

Kenny Croxdale

Statistics: Posted by Kenny Croxdale — Thu Oct 12, 2017 6:50 am

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I used to drink plenty of alcohol while playing.

I knew that the rest of the others would not let me play. Keep me on the bench.

My doctor gave me a lot of ban on this. I can drink alcohol twice a week, if we can not do it at all.

But if you drink bare 2 I'm a lot better because I'm going through this rule.

There were so many drinks that I used to drink earlier but if I drink any, my head is a lot of trouble.

I am very good now, I now play regular rugby and practice every day.

Statistics: Posted by nahiean.sa — Wed Oct 11, 2017 4:58 am

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I have been training since 15 months and I have been looking for a powerlifitng program but I have not found one. I did the 5x5 Madcow program however, i did not progress. Can someone explain me a program detailing the progressions, auxiliars exercises, loads, sets, and reps because I do not understand well powerlifting terms. Thanks everybody.

Statistics: Posted by javiii08 — Tue Oct 10, 2017 4:57 pm

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I have a subject who is going to conduct two diff training sessions, one HIIT and one continuous. the subject is 75kg and has a VO2max of 29.99 ml/kg/min

The HIIT session will have 6 x 90 second intervals at 80% VO2MAX

The continuous session will have 30 min at 50% of VO2max.

Which will burn more energy/consume more VO2 and how much will each session use?

Many thanks in advance

Statistics: Posted by RamRam — Tue Oct 10, 2017 3:04 pm

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I am Fitness teacher and Boxer, I got new gloves from online shop RDX store please give me review about those Equipment!

Thanks

Soruce: https://rdxsports.eu/gloves/boxing/

Statistics: Posted by aanna — Tue Oct 10, 2017 7:43 am

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5 x 110kgs

5 x 122.5kgs

5 x 5 x 100kgs

5 x 75kgs

5 x 82.5kgs

3 x 5 x 75kgs

Chinups & Ab Wheel

Treadmill.

Statistics: Posted by Proper Knob — Sat Oct 07, 2017 7:16 am

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_________________

writing essays is my passion

Statistics: Posted by loiskeene — Sat Oct 07, 2017 2:39 am

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Suggest me best Boxing gloves for training

Statistics: Posted by aanna — Fri Oct 06, 2017 7:20 am

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