A recent study performed by the International Journal of Obesity concludes that high-intensity intermittent exercise (HIIE) allows for significant reductions in total body mass, fat mass, trunk fat and fasting insulin levels as compared to steady-state exercise (SSE).

The findings from this study are specific to cardiovascular activity, please keep in mind it is essential to maintain a strength and conditioning regimen designed to create balance in flexibility and lean tissue development. Based on my understanding as a C.H.E.K trained professional, I agree that interval training is the most efficient approach to optimizing your body composition while targeting your cardiovascular system.

Do you wish to sustain muscle while eliminating fat? If yes, please follow a relatively simple method of alternating between high-intensity and low-intensity effort. Your body will respond in kind when you nurture flow between the Sympathetic (high stress) and Parasympathetic (low stress) energy states within to your Autonomic Nervous System. It is crucial to appreciate what your body is telling you, so pay attention to your cues and adjust your actions accordingly. John Welch Fitness assumes you are responsible for your well-being. Please work up to your ability based on a conversation between you and your doctor.

Upon completion of your specific pre-exercise routine and functional warm-up, please consider the following 30-minute protocol as it relates to your sport of choice (running, biking, rowing, etcetera):

Perform activity at a moderate-intensity no more than 10 minutes or until you break a sweat

    70% of ability--if you do not typically perspire, we need to teach your skin how to function properly. 

Increase your effort to a high-intensity for 30 seconds

    90% of ability or higher--be certain to maintain effort throughout timeframe without a loss of perceived intensity. You should be unable to speak during this phase. If you are able to speak, go faster!

Decrease your effort to a low-intensity for 90 seconds

    50% of ability or lower--be conscious of your body, this is your time to recover and regain relative composure. You should be able to speak in the latter half of this phase. If you are unable to speak, lower your intensity the next 90 second interval.

Repeat 30/90 second split at high/low intensity ten times

    20 minutes total to complete interval phase.

Perform activity at a low-intensity to be sure you obtain composure of breathing pattern

    0-2 minutes--enjoy knowing you just made 1% improvement today!)

It is my honor to strength train endurance athletes and I appreciate the value you receive from your steady-state exercise. Running and cycling groups, for example, are great for socializing and we all must find what drives our passion to move in life. All I ask is for you to integrate high-intensity effort into your cardiovascular training at least once a week. Interval training will enable your Autonomic Nervous System to fluctuate in a rhythmic fashion and allow for optimal metabolic response.

NOTE: To be clear, I coach others to improve posture, flexibility, and strength in addition to leading a holistic lifestyle. Any advancement made in your endurance activity from our work together is secondary in nature to the primary goal of integrating your body's systems. Please contact a running or cycling coach (for example) should you wish to improve performance specific to your sport of choice.