Are Your High-Intensity Intervals Intense Enough? A Simple Super-Benchmark

Whether you are trying to trigger the natural release of human growth hormone or simply burn calories and soften your muscles through high intensity exercises, you may wonder what qualifies as "high intensity."

In his book Ready, Set, Go! , Philip Campbell argues that you can drive the release of natural HGH in your body through Sprint 8 - a training regime built around short distances from high-intensity sprints (short-term effort).

Sprint 8 can be done walking, walking, swimming, cycling or with some training - even just walking on the spot.

However, the key is to achieve full speed.

You have to work hard. But if the purpose of your interval training is not to release HGH, how do you know if you work hard?

Campbell provided four benchmarks to determine this. I will not use my cape, however, step into my Action Action role and use my power to easily align its benchmark to a super benchmark, with sidekick notes.

You can use these benchmarks to control the level of your business. First, though, here is Campbell's benchmark

Campbell's benchmark

The notes in parentheses are his.

1. Oxygen debt (out of breath)

2. Lactic acid (muscle burning)

3. Increase body temperature (one degree)

4. Adrenal response (slightly painful)

Related responsibilities

These benchmarks are all interrelated. If you satisfy one, you may at the same time satisfy another.

Let me briefly explain what happened with this benchmark and you will see the relationship.

1. Oxygen debt - When you work hard, your muscles need more oxygen to meet your energy needs. To meet this need, your body promotes inhalation - you take a bigger breath at a faster rate than usual.

2. Lactic acid - When you are in oxygen debt, your body is flooded with lactic acid. The acid burns, right? (Yes, JD, Acid does not burn) Lactic acid causes your burning muscles to work hard. There are several theories for the purpose of lactic acid, but they seem to be centered around lactic acid as a way of protecting the body by warning you that you are working hard. (thank you, body!)

3. Increase body temperature - Heat is a by-product of when your body produces energy. When you work hard, your body needs to produce more energy and the heat it produces causes your body temperature to rise. Your body then sweats to help control its temperature.

4. Adrenal response - This is believed to be part of our "fight or flight" response. When you are in a bad state - including muscle tension during hard work - adrenaline is released in your body. Adrenaline (epinephrine) strengthens your body, gives you the energy to get rid of it, or revives and fights your way. Norepinephrine is also released to support this reaction, if necessary, or to suppress the reaction * by controlling blood flow and restoring the body to normal operating conditions.

Here's the relationship between benchmarks:

• Oxygen debt causes lactic acid production
• Lactic acid causes muscle burns
• When your muscles burn, an adrenal reaction occurs
• If you exercise at an intensity that causes you to breathe and your muscles burn, your body temperature will rise - unless it is too cold for your internal temperature to rise.

Action Figure Fitness Super-Benchmark (and sidekick notes)

Here is what you can ask yourself to determine if your distance is at an appropriate level.

Super benchmarks: Ask yourself: "Does your muscle burn during your interval?"

Sidekick notes: Ask yourself: "Am I sweating?"

If you can answer "yes" to these questions, return your strength to your interval and finish your set.

You may be on your way to fat burning, muscle toning, curing human growth hormone doses.

Original URL of this article: http://www.jamesdouglasallen.com/Blog/Entries/2009/3/4_Are_your_high-intensity_intervals_intense_enough_A_simple_super-benchmark.html

Phil Campbell's book is available on Amazon.com.

Are Your High-Intensity Intervals Intense Enough? A Simple Super-Benchmark


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