OnFitness Magazine - July/August 2016 - 30

W W W. O N F I T N E S S M A G . C O M | V O L 1 7 N O 1 | 2 0 1 6 3 0

Clean Nutrition

Being DIMwitted to slash
cancer
risk
__________
Being DIM-witted may
very well protect you
against some cancers,
including breast cancer.
DIM is short for a
compound that's found in
cruciferous vegetables:
diindolyl-methane. DIM
helps maintain hormone
balance and cuts risk of
some types of cancer,
but also enhances bone
and joint health, benefits
cardiovascular health and
memory, contributes to
energy, helps suppress
PMS symptoms and even
improves prostate health.
DIM also comes in
supplement form.

understand, as research has shown that in
all events over two minutes, the ability to
work at higher power outputs is the most
determining performance factor.
These two elements are obviously very
closely linked to each other, and the type
of training necessary to enhance both is
identical.
Maximum aerobic power/VO2 max
intervals are extremely demanding and
require total commitment in order to reap
the benefits.
The prior training phases have laid the
groundwork so that these efforts will be
possible both mentally and physically.
While this type of training is very difficult,
incorporating it will most certainly
improve overall aerobic capacity and
performance.
Training effect
1: Increased stroke volume (amount of
blood pumped from each ventricle per
heartbeat)
2: Increased natural EPO, which causes an
increase in hematocrit (red blood cell
count), and thereby blood volume and
oxygen-carrying capacity
3: Increased sport-specific efficiency
4: Increased maximum aerobic power
5: Increased power at threshold and efficiency of the
lactate system
> Interval duration: 1.5 to 4 min
> Interval intensity: 90 percent to 100 percent of
maximum heart rate
> Rest interval: 5 to 10 min
> Progression: increase the number and/or length of
intervals throughout the phase.
Note: never increase both simultaneously
- PHASE 5 -
Anaerobic lactic capacity
Our body's ability to utilize and tolerate lactic acid can
be trained. These intervals are short maximal efforts that
are combined with minimal rest periods. A combination
of peak power and muscular endurance, this type of
training is truly performance based. It provides the
ability to deliver an "all-out" effort over and over again
while requiring very short recovery times.
Training effect
1: Increased peak power
2: Increased ability to utilize lactate
3: Increased ability to tolerate higher concentrations of
blood lactate
4: Increased lactate threshold
> Interval duration: 20 sec to 60 sec
> Interval intensity: maximal effort
> Rest interval: 30 sec to 2 min
> Progression: decrease rest time and increase the number
and/or length of intervals throughout the phase.
Tempo
This type of training, like aerobic efficiency, is infused
throughout all phases of the program. It's the one
workout every week that pulls all of the other elements
of cardiovascular training together into real performance.

Targeted lactate threshold
training results in the
ability to do more work or
withstand higher exercise
intensities at lower lactate
and heart rate levels.

Tempo training ensures a limited loss of specific
fitness gained in any of the phases, while our focus
turns to other elements and trains the ability to perform
at a sustained high output for prolonged periods of
time. It's less a training modality than it's the glue that
bonds all of the other elements together and as such is
an integral component of any training program.
> Interval duration: 20 min to 90 min
> Interval intensity: maximal sustained speed and effort
> Rest interval: none
> Progression: increase length and speed gradually
throughout entire program.
Now that we have reviewed all of the program
elements, it's time to put it all together in a sample
workout.
The following are program guidelines that will help
maximize the effectiveness of your cardiovascular
training plan.
1: Never incorporate more than three intensity
workouts in a week.
2: Always let the individual's tolerance to volume and
intensity be your guide. Everyone will be able to
handle different levels of each. Exceeding these
levels will result in injury. Listen to the messages
your body sends and be prepared to adjust the
program as is necessary.
3: Every 3 weeks, take the weekend off. This good
practice ensures sufficient recovery from the stress of
training.
4: Use 6-week training phases for best results. Keep in
mind guideline 2, as some people will need to rest
after the fourth or fifth week depending on their
prior conditioning.
5: Consider integrating a rest-and-test transition week
between each training phase to obtain performance
feedback and ensure complete recovery before
starting the next training phase.
6: Always start interval volume modestly and progress
gradually in every training phase. Never be afraid to
reduce volume. Z
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OnFitness Magazine - July/August 2016

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