Skinny Girl's Quest for Muscle
Intervals, Cardio, Aerobic, Long Slow Distance, Oh My

When building muscle, how does one burn the fat and boost endurance, performance, and aerobic capacity without burning off muscle in the process? Is it just a myth that Long Slow Distance training [think: training to run a marathon] eats muscle? If so, why are all marathon runners stick thin? Have you ever seen a muscular marathoner? Yet sprinters have massive leg muscles and some even have strong upper bodies to boot. Even if it is a myth about marathons eating muscle, what about the amount of time involved--who has a few free hours available to tackle a 10 mile run? Who wants to run for a few hours anyway?

In a past blog post, I mentioned what a painfully slow runner I am. And, I'm not just slow, but I'm a reluctant runner. I do not like running. Well, at least I didn't before tackling some HIIT (High Intensity Interval Training aka HIIE High Intensity Interval Exercise). Prior to the HIIT routines, getting out there and pounding the pavement was painful, monotonously dull, and I felt slow--embarrassingly slow--small blind children, riding tricycles, one handed, backwards while simultaneously texting in Braille, to all their pals were passing me as I plowed along with ungraceful, short, choppy strides. Plunk, plunk, plunk.

Aerobic exercise has been studied at length in the past and just this year (2009), a study(1) compared the effects of aerobic training on body composition. The study subjects who performed Long Slow Distance (LSD) training had similar results to those performing Interval Training. This study suggests that either type of training results in improved body composition--therefore one could surmise that long slow distance training does not necessarily burn away muscle mass making the assumption that this type of training eats muscle a myth. Yet, taking it one step further, is it the most efficient use of training time? And, with the added time training, would you also be able to get in an effective strength workout at the gym?

In 2006, researchers studied the effect of HIIT training on body fat oxidation, demonstrating in their results that by performing about an hour of HIIT training every other day, fat oxidation in women is significantly increased(2). "Each session consisted of ten 4-min cycling bouts at 90% VO2 peak separated by 2 min of rest. Heart rate (HR) was recorded throughout training and was held constant at ~90% of maximal by increases in the power output as training progressed." From this, we can infer that to get fat burning benefits from exercise, only three and a half hours of exercise per week is necessary. In contrast, a sample half-marathon training program consists of about five and a half hours per week(3).

So, I've already decided that I'm not going to run a marathon (not right now anyway) so why should I train for one? In fact, why should I even train _like_ a marathon trainer with long, steady bouts of cardio if I'm not interested in marathon running? What I want is big leg muscles, big arm muscles, yet without shunning VO2 Max or endurance. Shouldn't I train like a sprinter if I want a sprinters body and speed? Yes, realistically, I know I'm not a sprinter--but certainly any gain in speed is going to be an improvement. One day, I may need to outrun one of those little tricycle-riding, cell phone wielding blind kids in a dark alley--ya never know.

Now that I've ruled out regular sessions of long, moderately paced, monotonous, aerobic activity (thank goodness!), it's time to narrow in on what I should be doing instead. Yes, I could jump into the HIIT sessions performed every other day by the study group noted above. But, does continual performance of the same activity lead to gains in the long terms? What about adaption--when does it come into play?

If you think about it, all training does is cause the body to adapt to a physical activity. If you want to run a marathon, do something that will cause your body to adapt to a 26 mile run--like gradually working up to being able to run 26 miles. Easy right? If you want to lift 100 lbs on the bench press, adapt first to 25 lbs, next to 30, next to 40 lbs, until you reach 100. So, if this is the case, why are people who want to change their bodies doing the same exercise day in, day out? After a month of doing the same 45 minutes on the treadmill, haven't you pretty much adapted to it? Will your body actually make any progress at this point without a change in activity? Would you have to add duration ad nausium? And, consider that we always have aging working against us so in effect, that 45 minutes that you've adapted to may not even maintain your fitness gains--you may be in a decline! Not only do you have to work against plateaus (adapting to your exercises) you have to work against the detrimental impacts of aging such as a decline in the body's natural production of hormones such as growth hormones, testosterone, etc.

How does one overcome adaptation? Next time, we'll review periodized training programs in attempt to prevent adaptation from gobbling up hard earned gains in fitness and muscle mass.



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1. Crawford, Amanda M.; Foster, Cliffa; Poole, Chris; Bushey, Brandon; and Wilborn, Colin (2009) "Comparison of Aerobic Training Methods on V02 Max, Body Composition and Anaerobic Power.," International Journal of Exercise Science: Conference Abstract Submissions: Vol. 2: Iss. 1, Article 16. Available at: http://digitalcommons.wku.edu/ijesab/vol2/iss1/16

2. Jason L. Talanian, Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, and Lawrence L. Spriet, "Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women", Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada, Department of Sport Studies, University of Stirling, Stirling, Scotland; and Department of Medicine, McMaster University, Hamilton, Ontario, Canada, Submitted 26 September 2006 ; accepted in final form 7 December 2006

3. http://www.sport-fitness-advisor.com/aerobic-endurance-training.html

Skinny Girl's Quest for Muscle
New Evidence Suggests Low Intensity, Slow Resistance Training as Effective as High Intensity Training


Famous exercise researcher Dr. Izumi Tabata studied the effects of training with heavy weights vs. lighter weights, and the speed the lifts were performed. He found that individual's using lighter weights (55-60% of 1 rep. max) and lifted very slowly with 3 seconds for eccentric and concentric phases of the lift with no resting period were able to gain just as much muscle mass as the study group lifting heavier weights, more quickly with a 3 second rest period.

Here is the research abstract:

J Strength Cond Res. 2008 Nov;22(6):1926-38.

Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men.

Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi M.

Division of Health Promotion and Exercise, National Institute of Health and Nutrition, Tokyo, Japan. tanimoto@nih.go.jp

Skinny Girl's Quest for Muscle
High Intensity Interval Training

I recently picked up a copy of Muscle & Fitness Hers while on a Sunday shopping trip to the grocery store. It appeared to contain more in-depth articles than a lot of the other fitness magazine choices geared toward the female reader. One of the articles focused on something they called "Super Intervals"--training sessions comprised of high intensity 30 second intervals followed by 90 second lower intensity intervals--repeated several times. They suggested that this type of workout really skyrocketed (a word that they use plentifully throughout their articles) fat burning and human growth hormone production (this is a good thing.)

Upon further research, I stumbled across a few journal articles with similar findings:

Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. (see abstract, link below, for list of authors)
In summary, seven sessions of HIIT over 2 wk induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.
abstract url: http://www.ncbi.nlm.nih.gov/pubmed/17170203?dopt=Abstract


A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women. King, Jeffrey Warren.
These findings show that high intensity interval exercise produces improvements in body composition, fitness, and acute RMR compared to low intensity steady state training.
abstract url: http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/


GENDER GOVERNS THE RELATIONSHIP BETWEEN EXERCISE INTENSITY AND GROWTH HORMONE (GH) RELEASE IN YOUNG ADULTS Cathy J Pritzlaff-Roy, Laurie Widemen, Judy Y Weltman, Rob Abbott, Margaret Gutgesell,
Mark L Hartman, Johannes D Veldhuis, Arthur Weltman.
In summary, the present study delineates that young women maintain a linear relationship between the magnitude of GH release and increasing exercise intensity. The inferred dose-response relationship is robust to standardization against either the lactate threshold or VO2 max. Moreover, gender comparisons establish that exercise-induced GH release is greater in women than men.
pdf url: http://www.scirus.com/srsapp/sciruslink?src=web&url=http%3A%2F%2Fjap.physiology.org%2Fcgi%2Freprint%2F01018.2001v1.pdf


Sounds promising right?

Over the last few weeks I've given it a spin, adapting the program designed by Muscle & Fitness Hers to fit. I'm using running as my high intensity activity. Other suggested activities are: bicycling, cross country skiing, swimming, stair climbing, etc. So far, I've made it through about 5 workouts--working out either on weekend mornings or afternoons, and as a quick lunchtime workout during weekdays. Fortunately, I can burn through all of the exercises within a half hour so it fits my noon-hour lunch break from work.

The results have been promising. It's easier for me to make the entire 8 repeats and I'm seeing progress--my tummy is looking more like 6-pack abs than like single frosted doughnut.

So far, I'm hooked--getting a killer workout in only 30 minutes is a fabulous way to get a little exercise in during the workday or on a weekend when you'd rather do anything but work.

Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Article Review: The Perfect Squat

The May issue of Outside Magazine featured a great article on how to do The Perfect Squat. As it happened, I was reading the article one evening as bedtime reading. But, the suggestion that I should stand three inches away from a wall, facing the wall, to do a squat was so outlandish that I had to try it. I hopped up out of bed and stood barefoot, in my pajamas, 3 inches from the wall and attempted a squat. It took a minute for me to decide how to "squat" in that position without landing a nose plant into my freshly painted bedroom walls. On the first try, instead of nose plant, I almost fell over backwards. On the second try, I got it right! What a great technique! Since then, I've been using what I learned at the gym perfectly balancing my squats on the backs of my legs and staying off of my toes.

Outside Magazine's article is definitely a highly recommended read for perfecting technique:

Outside Magazine The Perfect Squat
http://outside.away.com/outside/bodywork/200905/perfect-squat-1.html



Until next time, go do something athletic!

Skinny Girl's Quest for Muscle
Build Muscle by Doing Absolutely Nothing

My workout partner (who is less motivated than myself) and I didn't make it to the gym for our weekend "leg day" workout. My trainer is out of town this week, and the weather is hot hot hot. All of this equals a giant lack of motivation to get myself to the gym or outside (running, bicycling, mountain biking, hiking, swimming, or even walking). My exercise this week to date consists of about 3 walks outside during lunch hours or breaks from work--and those performed in less than ideal shoes (today's are a pair of 4" heels). Plus, a few minutes per day doing routine cleaning, gardening, playing with the dogs, etc. Although, over the weekend, I did sport my RYN rocker-sole shoes, which are claimed to build leg muscle (RYN and MBT shoes review to come soon).

After some stomach issues last week, I cut back on supplements as well and have only been taking HMB (about 1/3 the recommended dose), smaller amounts of creatine, and a couple other miscellaneous supplements. (No worries for those who are interested, I'm planning a supplement write-up soon.) My diet has remained somewhat the same if possibly a few less calories per day. My sleep is okay--not great.

So, what's the result of all of this non-muscle building activity? What do I get for being a total couch potato?

More Muscle!

Oddly enough, my Lean Mass is up and my Body Fat is down. I've calculated the difference using averages (averages over last week and averages over this week). All other factors equal. Here are the differences:

......................This Week ...... Last Week
Avg Weight (lbs)........ 124 ............ 125
Avg % Body Fat.......... 25% ............ 26%
Avg Lean Mass (lbs)..... 88 ............. 87

Unfortunately, I did not start using the "Athletic" setting on my body composition scale until just recently and am missing the data to be able to compare values based on corrected body fat (and lean mass) information. However, these are my corrected scores for just this week (using the "Athletic" setting). (For an explanation of "Athletic" setting and other information regarding my body composition scale, please see my review of the Tanita body composition scale.)

..................... This Week ("Athletic" settings)
Weight................ 124.6 lbs.
Body Fat.............. 23.3%
Lean Mass............. 90.8 lbs.

In the event that it's just a fluke in the data, I've also been trending my lean mass and body fat over the last year. So far, the results fit the trend with a very small spike this week.

What does all of this mean?

I suspect that when experts mention that rest is critical to developing muscle, they're spot on. Now I wouldn't expect my body to continue to build muscle without additional strengthening activities, and the sooner probably the better as I have been out of the gym for almost a week. However, my fears of becoming a couch potato as a result of this temporary lapse have been invalidated. Here's to my week of relaxation and also to getting my rear back to the gym very soon.

Until next time, go do something Athletic!

Skinny Girl's Quest for Muscle
Big Muscles? Strength? Endurance? What Am I Training For Anyway?

I work out with a trainer at the gym and love getting him to talk about lifting, nutrition, training, supplements--whatever fitness topic I can come up with, because he is always in-the-know and ready to share his wealth of information. My question that started today's conversation was: Why do some bodybuilders suggest longer rest periods than others between sets?

Uh oh! A flood of great information came next!

First, the background. I have been reading Iron Dolls by Karen Sessions who recommends around 2-3 minutes of rest between sets for her various exercise types--similar to recommendations from other fitness and bodybuilding authors. When I've employed trainers in the past, all have a different theory on rest between sets--everything from a light snooze between sets to never-ending circuit work that feels more like cardio than strength training. A current lifting partner walks to the drinking fountain for a quick sip between each set. Finally, my husband's favorite super sets(1) require no rest between sets, yet his other lifts require the standard space-out and/or people-watch sessions between sets.

So, what's the big deal? Why does it matter how much I'm resting between sets? Aren't all those guys who take f f f o r e v e r r r r in the gym just showing off? "Look at me baby--I got massive pecks" Is people-watching that entertaining of a hobby at the gym? (I definitely have my thoughts on this one. Perhaps it would make a good topic for another blog entry.) Why can't I just get in, get it done, and get out?

The Rules According to my Personal Trainer:

Ok, here's the scoop about rest between sets. You can train muscles for three different things: Strength, Size, and/or Endurance. Want big impressive guns? That's size. Want to be able to lift a VW Bug with one arm? That's strength. Want to hike to the top of a 80 story building with a 50 pound pack of gear on your back? That requires endurance.

Resting (and lifting) for size (i.e. big guns):

Lifting to make your muscles larger requires a few moments of rest between sets. Bodybuilders can switch it up to break through plateaus with super sets and other training quirks, but tend to focus on standard lifts with moderate weight and moderate sets. The goal is to lift to fatigue by selecting a weight that will get you there after about 10 to 12 reps. Rest. Repeat. Pause, flex in mirror, check to see if anyone is impressed. Repeat again.

Resting (and pumping iron) for strength:

Strength seekers lift heavier weight with fewer reps, but similar rest between sets as those lifting for size. In this case, the individual may be less likely to switch up the routine with fancy super sets or other plateau-busting devices and rather focus on just putting up the pounds. The strength lifter also should lift to fatigue and should get to fatigue quicker than the size-seeking athlete, reaching fatigue within 6 to 8 reps.

Resting and lifting for endurance:

It is hypothesized that training for endurance requires that the individual first fatigue the fast twitch muscle fibers in order to train slow twitch muscle fibers. Fast twitch fibers are the fibers in muscles that allow for quick bursts of power. Slow twitch are the long, slow burning fibers that allow repeated contractions. In order to fatigue the fast twitch fibers without completely fatiguing all of the various muscle fibers (and ending the exercise) a lower amount of weight is used. Training with reps of 15+ at lower weights is the recommended methodology. The endurance-seeking athlete can also jump from one lift to the next without much rest between sets as long as muscle groups are balanced throughout the training sessions.

So there you have it -- rest, sets, weight, fibers, and posing in the mirror.

Until next time, go do something athletic!


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footnotes:

(1) my husband's definition of super set: train opposing muscle groups to create fatigue in one muscle group so it can not assist during the second muscle group's set.