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An article about training shorter distances and for less time

post #1 of 7
Thread Starter 
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?emc=eta1 

From the NYTimes, the benefits of high intensity workouts.  This is alot about what Crossfit is doing.

How do you like that?
post #2 of 7

It's one of those things that has everyday relevance though doesn't accurately state training needs for people at a high level for a given sport.  NYT seems to have a gift for this.  Crossfit (I'm not into it, but agree it has real benefits for people who stick with it) is more complex for total fitness but does have the intensity element.

There's a middle distance (800 on up) track workout that basically involves 3 200s @90-95%, with walking 600 in between.  Great as one component of a training program.  For someone looking to stay just generally "fit," and who can stand the boredom, it actually could work for all their running.    Standard caveat that anyone trying anything they read on the web should consult their physician first and realize they could get hurt or suffer a heart attack, etc. etc.

post #3 of 7
Quote:
Originally Posted by CTKook View Post


There's a middle distance (800 on up) track workout that basically involves 3 200s @90-95%, with walking 600 in between.  Great as one component of a training program.  For someone looking to stay just generally "fit," and who can stand the boredom, it actually could work for all their running.    


CrossFit uses 200,400,&800 M runs alot.

As well as occasional 1 mile,5k,10k runs
Constanly varied
 

post #4 of 7
^^^  Yeppers.  You could say CrossFit & similar variants are training more energy systems & also exploiting the benefits (physical, neural, psychological) of changing it up a lot.   
post #5 of 7

I don't believe that six minutes a day can get you into shape and keep you there, no matter how intense.  If for no other reason, the body needs to be properly warmed up to get the benefits of training. 

But there are definitely benefits to interval training, after warm-up.  Below is a drill I was taught years ago by a very serious runner (done on a standard 440-yd track):
    1-2 laps warm-up jogging
    stretching
    4-8 laps, alternating 110 yds full sprint, 110 yds jogging
    1-2 laps cool-down jogging

    stretching
I can personally testify that this: (a) hurts, and (b) works -- your run times will improve!

Like CT said, add usual caveats: check with your doctor and lawyer first.
 

post #6 of 7
Thread Starter 
I agree with the need for a warm-up.  The intensity of a Tabata (4min) requires a warm-up.

This type of training is best applied to a training program that is dedicated to variations.  So, running should be one of many mediums.  The benefit of this short, intense training is that you can do more variations, such as strength or longer workouts on other days.  In other words, Tabata is a supplement to training, not the program.  Tabata offers a big bang for the buck from the stand point of time.

One of my favorite (or least favorite) Tabata is up hill running:  20 sec run/10 sec rest x 8.  So 4 min of hell.  It's a great rainy day run on the treadmill.  The level of intensity is "up there".  For me at age 55 it is not easy to find opportunities that offer a training experience of that stress level.  A Tabata, done right, will put you on the floor when finished or if you fall of the treadmill
post #7 of 7
Quote:
Originally Posted by Paul Jones View Post

 The intensity of a Tabata (4min) requires a warm-up.

 
In case anyone who doesn't know what Tabata is this is a pretty good description.

If you think you can't get a good workout in four minutes you should give it a try.
Try dumb bell thrusters or burpees for a full body workout. Have a bucket handy.
Good luck.


Edited by BillA - 7/19/2009 at 12:41 am GMT
Edited by BillA - 7/19/2009 at 12:42 am GMT
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