|Image 1: The Korean National Team - this are the kind of study subjects you want to look for if you are searching for studies that may help you, a fit physical culturist to improve your performance (img Yahoo)|
To each his own high intensity training
|Image 2: Add 100-150lbs to a weight-west and test how "low" the intensity of a 4km/h walk on a treadmill is for the morbidly obese subjects in the studies that perpetuate the myth of the fat-burning effects "low intensity" exercise (img rosstraining.com).|
Assuming that you got the message, it should stand out of question that you as a reasonably fit physical culturist can adopt short (max. 50min) bouts of low intensity endurance training as a means of regeneration, but if you are looking to improve your physique or exercise performance (outside of long-distance running) you are way better of if you follow the example of the 29 judoists from the Yongin University in Korea who participated in an 8-week study at the Korea National Sport University in Seoul (Lee. 2011).
|Figure 1: Subject characteristics (left) and training program (right) of the 29 judoist participating in study (Lee. 2011)|
|Figure 2: Effects of standard and standard + additional HIIT training on VO2Max, peak and mean power (left), as well as body composition in 29 judoists during an 8-week training camp (Lee. 2011)|
That the VO2Max, i.e. the aerobic performance did not benefit above the normal protocol is yet an oddity of the study, (cf. "HIIT Even For Infarction Patients") of which the scientists assume that it could be related to the fact that the normal training protocol alone would have been enough to max out on the already high aerobic capacity of the athletes. Which, and thusly we have again come full circle, leads me back to my initial recommendation to fine-tune your training protocol to your needs, which (I would hope) are completely different from the ones of the average sedentary, obese, pre-diabetic resident of the Western hemisphere. And in case you want to learn more about how to do that, I suggest you come back tomorrow, for the next installment of the Intermittent Thoughts with tipps on programming success that will work regardless of whether you will or won't use an intermittent fasting protocol ;-)