Step History & Evolution

Intensity & Interval Training

By simple definition, Interval Training is alternating bouts high intensity work followed by low intensity rest.

Circuit workouts alternate cardio (aerobic) work with strength (anaerobic) and are performed in cycles of timed intervals, which is why some people refer to this as "interval" training. However, in circuits, the "aerobic" work is cardio performed typically within the target heart rate training zone - and this is the higher intensity part of the cycle. In the strength part of the cycle, which is "anaerobic", the heart rate will decrease when the dynamic lower body movement is reduced or stopped altogether to perform the strength exercises, which makes the anaerobic portion of the cycle the lower intensity.

In true "Interval Training", which is pure cardio, the "anerobic" portion is the highest intensity work effort, performed AT or BEYOND the anaerobic threshold - which is above the target heart training zone. The lower intensity is "aerobic", at the lower end of the training zone, and it is the recovery portion of the cycle.

The goal of "Interval Training"

Interval Training allows for the highest level of exertion in manageable bouts which will lead to improvements in Max Vo2 and lactate tolerance, resulting in an increased level of fitness and a greater overall caloric expenditure.

In Step Training, the following are intensity variables. Each variable is defined as either participant controlled, or instructor controlled:

Step Height - Participant controlled. Generally relative to participant height, or leg lever length, but usually selected at the beginning of the workout. With interval applications it is not consider as an adjustable variation during the workout.

Levers and Range of Motion - Participant controlled. While the instructor may offer various lever options with legs or by adding arms, the participant controls the application and the Range of Motion.

Distance Traveled - Participant controlled. Can be patterns that travel on the step, or on the floor.

Power and Impact - Participant controlled. Again, the instructor may offer the options, but the participant controls the application. Power options can include runs, hops, leaps or jumps. Adding power to movements on the step adds impact, but impact can also be offered with movement options on the floor, such as jacks.

High Met Expenditure Movements - Instructor controlled. Step patterns of higher met expenditure are choreographed by the instructor to increase the workout intensity, although modifications for lower intensity variations can be offered and applied by participants. Examples are across the tops (9.6 mets) and alternating diagonal lunges (10.4).

Speed - Instructor controlled. Once step speed exceeds 128 bpms, the activity becomes high impact, and the participant no longer has the choice to select low impact as an option. While increased speed can increase exercise intensity, higher speeds can result in a reduced range of motion, particularly with participants who have longer levers.

Pattern Complexity - Instructor controlled, but also dependent on participant's proficiency and familiarity with the pattern.

Applying the Intensity Variables

"Steady State" Aerobic Workouts

A bell curve represents the continuous build of a traditional steady state workout. (Click on the picture to view the bell curve illustration, which demonstrates the progression and corresponding RPE for a typical 1 hour steady state workout. Close window to return.)

The warm-up begins with gradual increases in movement with a corresponding RPE of 1 to 3. The instructor provides the variables that can be selected to increase the exercise intensity and as the workout progresses "up the mountain", the corresponding RPE will enter into the aerobic training zone, which is between 3 and 7. At the peak of the workout or "top of the mountain", the corresponding RPE will typically be anywhere between 5 and 7, dependent on variables provided by the instructor and those chosen by the participant. This peak effort within the aerobic training zone may be sustained for an extended period of time before the intensity decreases "down the mountain" on the other side of the bell curve as part of the recovery and cooldown back to the normal level of activity.

Interval Workouts

With Interval Training, there are various types or models that can be applied. The primary difference is that, as the workout progresses, there are hills and valleys along the way. The sudden "spikes" are the work effort portion of the cycle, and the sudden "drops" are the moderate to low recovery portions of the cycle.

The illustration left is a sample of a Fitness Interval Training "Aerobic" Model, where the work effort may reach maximum steady state (RPE 7) followed by lower intensity recovery. Each "spike" and "drop" represents one cycle, and in this model a 1:1 ratio is applied - 3 minutes of work followed by 3 minutes of recovery. When training within the aerobic or steady state zone, it is possible to sustain effort during the work portion of the cycle for a longer period of time.

With the Fitness Interval "Anaerobic" Model, where effort exceeds the steady state aerobic zone and enters the anaerobic zone, it is difficult to sustain maximum effort without oxygen. Therefore, maximum effort above and beyond an RPE of 7 is only 1 minute and recovery or rest is 3 minutes, or a ratio of 1:3.

Considering the bell curve of a traditional steady state workout, it is typically applied with a gradual progression of the intensity variables: starting with smaller floor movements, then increasing range of motion and distance traveled, then lifting body weight with the lesser met expenditure step patterns, adding traveling patterns and levers, progressing to higher met expenditure patterns, adding impact, etc. This is generally representative of a linear progression that allows for a continuous build to the peak of the workout and the greatest amount of effort being applied at the top of the mountain, followed by a gradual decrease of variables back to the norm.

Considering the interval formats, the sudden peaks in effort are achieved by teaching the movement patterns and intensity options during the lower intensity effort portion of the cycle and giving a cue to "work" to quickly increase intensity to the high peak effort.

Acheiving peak intensity in all instances requires the participant to be able to perform the movements with confidence, having learned and established the pathways, in order to focus on effort.

Next: The Fork in the Road - Complexity - Training the Brain

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