Posts Tagged ‘Intervals’

HeavyHands DuckWalk

HeavyHands DuckWalk

What speed should you use with Panaerobics – whether HeavyHands, Longstrength, or IsoTonoMetrics? The books of Dr. Schwartz are helpful in this regard – to a point.

He describes working at various rates – all which seem rather fast paced. It could even seem like this suggested speed of motion could not be done while maintaining strict control of the handweights. Dr. Schwartz would have argued against using the weights without full control. It’s worth noting that the highest speeds were done using weights in the one to three pound range,  not the heavier weights normally shown when Dr. Schwartz posed for exercise pictures… some estimate them as about 8 pounds.

His videos – both of “HeavyHands” and “Wholebody Fitness for Seniors” may give a better feel for the range of speeds at which Panaerobics might be pursued.

In those videos as arm motions are counted, the number of repetitions is about 1 per second and, of course, a whole body motion is involved, not just arm motions.

Of course, Dr. Schwartz spoke about “slowaerobics”… movements as few as 10 per minute which could be included in a routine as part of a strength building phase within the larger workout.

Exercise fans coming to Panaerobics from a background of weight training, calisthenics, or “dynamic tension” who see the “120 reps per minute” as strange or unrealistic based on their past experience may unconsciously find themselves gravitating towards slower movements that may not be able to produce the desired cardio response.

Some general advice for people in transition may be to take the following steps to insure a genuine “panaerobic” response while protecting oneself from going too fast:

1) Never use a weight that cannot be fully controlled… when in doubt reduce the weight.

2) When in doubt think in terms of a hand weight, panaerobic bodyweight move, or ISO handclasp that can be done at the rate of 60 repetitions per minute for either an extended period of time or using intervals

3) If at all possible, workout to one of Dr. Schwartz’ exercise videos and attempt to mirror his pace and actions if it can be done comfortably.

All three suggestions can be helpful, but perhaps the last one is best. By modeling Dr. Schwartz directly, ideas about proper pace are perhaps most easily answered.  Pace learned through one form of Panaerobics will likely carry over well to other forms of exercise advocated by Dr. S.

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Image Courtesy Suppeversity Blog

Suppversity is a brilliant blog to read… Here’s one of their latest articles on fatburning you should read for yourself:

HIIT or LISS – A Question of Efficacy? High Intensity Interval Training Kickstarts Fatty Acid Oxidation & Metabolism to Make Up for the Higher Energy Exp. During LISS in 24h

It’s not only worth reading, but thinking through in light of Dr. Leonard Schwartz’ philosophy of Panaerobics because – as you know – Dr. Schwartz approved of and encouraged the use of intervals and brief workouts, but NOT in the ways they are conceived in light of the modern discussions about “High Intensity Interval Training” and total exercise time.

(Just so we’re all on the same page “HIIT”, again, stands for High Intensity Interval Training. “END” stands for “endurance training” which for this study’s purposes are the same as “LISS” = “Low Intensity Steady State” exercise.)

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schwartzvidToday, “High Intensity Interval Training”  (abbreviated “HIIT”) is the “rage”.  Some claim it even burns 9 times more fat than “steady state cardio”! (see below for the misquoted research!)

The common line is… “Stop working out so long! Work out hard and intense using intervals!”

As a result, people who yesterday were blobs of blubber sitting on the couch are now told to be in the gym doing “high intensity interval training” with no preparation or foundation whatsoever!

One recent article even promised people they could get fit with a “10 Minute workout“. Unfortunately the research article quoted in support of that contention was mis-interpreted! The scientist behind the study contended sedentary people could greatly improve their overall fitness with 10 minute workouts – if they had 15 of those 10 minute workouts per week! OOPS! Slight oversight there, eh? A recommendation of 150 minutes per week is a bit different than 30 minutes a week isn’t it?  (more…)

The Tabata Lie

Posted: September 23, 2014 in General
Tags: ,

Dr. Schwartz never mentioned “Tabata’s” – they were before his time. As the article demonstrates despite the popularity of the “Name” the principles are widely misunderstood. Schwartz’ protocols were for the more average person aiming to establish a solid base of fitness with exercise that was pleasurable – not dreaded because of its intensity. As the saying goes, “you know you’re really doing a ‘Tabata’ when you’re about to throw up!”

IanMellis.com

Tabata training is an example of how science has been used to skew a training protocol in to a weight loss regime- even though they are not related.  Tabatas are based upon a study where the participants performed a programme of high intensity/ low volume training peaking out at 170% of their VO2 Max. The original abstract is here for the science geeks. In summary, performing high intensity work over a six week period resulted in an improvement in maximal aerobic power and indicated that  intermittent high intensity training may improve both anaerobic and aerobic energy supply systems. That would be okay if the study stayed in cycling highlighting that a short period of high intensity work can bring about improvements in your performance.

However this study has been bastardized in to main stream fitness and “rebranded” as a fat loss protocol. Fundamentally though if you are not working at 170%…

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