Gjenhør: Hvorfor er intervalltrening viktig?

[Music] Hi! You are listening to Nih-H-Podden, "Kunnskap i bevegelse". We wish you through this podcast to have an episode with a topic that your listeners wish. And today's topic is actually the introduction of one of your listeners. We are going to talk about interview training, and finally about training myths. So if you want to hear more about information, training and bevegelse, send us an e-mail at [email protected]. But over to interview training first. I have read reports that interview training is great if you want to get better conditions. Or if you wish to switch training to short-term, interview training is the solution. Interview training is a very simple training where we switch between working periods with higher and lower intensity. But why is the interview training set as the best training method? And how should we go through this in the end? And should I go through the interview if I want to get better conditions? This is a question that we are guaranteed to get answers to during this episode. We are visiting Jostan Halen. He is a professor inidisciplinary physiology. He studies a lot of work physiology, which happens in the body when we touch on it, and when we are exposed to it. He also has a long experience and a lot of knowledge about training. And he is the right man to answer the training myths that Christina mentioned in the introduction. So in the end of the episode, we take on some training myths that we have received from you. And it will be exciting to hear what the facts are and what the myths are. That will be it. Welcome back to Nihopod Jostein. It is very nice that you can still be positive about that. And today we will talk about interview training, which is said to be the best method to improve our communication. Can you start to describe what interview training is? I want to start by defining what the communication is. We are very close to communication and conditioning. But communication is also about keeping an activity while conditioning is what we define as the maximum. And that is actually quite different. For example, a football player can have a moderate condition in relation to a cyclist, but the football player will seem to have a much better communication on the football field than the cyclist. So if you are going to train on the field, it is important to keep in mind the activity that you train for. If you are going to train on the field, it is important to play football. While conditioning, the maximum you should also take into account, is less dependent on which activity you are going to train on. So you can train on that in various ways. And then interview training can be a very effective method. So I will ask you a little bit about what interview training is. When we, for example, run, you become slim. And if you run pretty fast, you end up exhausted. And you can't run any longer. But if you stop and just relax for a while, then you will actually be able to run at the same pace afterwards, even a few times than you did the first time. And if you are a bit smart and stop before you are completely exhausted, then you will be able to repeat the same process at the same time and at the same time. And then you can keep up with the intensity after each other, at the same time and at the same time. So interview training is the right way to switch between work, for example running or cycling or cycling. There are many who are also a bit active in cycling, but in any case more fun in activity. And then it is important to note that the goal of interview training is not to increase the intensity, but the goal is to keep up relatively long with relatively high intensity. And we will surely come back to that later. What does it mean in practice? How does the training work on a body that is clean physiologically? Interview training and condition and equipment training have many effects on the body. If we first think about what effect we have on the condition, then the interview training affects the heart. The heart becomes bigger, it becomes stronger, and it becomes a bit more elastic, it stretches a bit easier. You get more blood in the body, the blood volume increases. And then there is also the thing in the musculature that makes them resistant to producing more energy for the muscle work. And in the muscles, it is typical that you get more, and that is the thin blood vessels that we call capillaries, which are the changes between the blood vessels and the muscles in the muscles. And then we also get more mitochondria, the power stations that produce energy in the muscles. I am thinking a bit about what you said in the introduction, just a few minutes ago in Newstein, and that was the difference between keeping up with the condition, and I have learned it myself, I have gone through your lectures, and I have been very, very pleased with the lecture. But I have also met others who do not differ on these two terms. Would you say that it is not a traditional difference in literature, or how does it relate? No, it is not, it can be said that it is not a traditional difference in the understanding that the condition has been very much connected to keeping up, and another thing is keeping up, and then you have the preservation of keeping up. Another thing is how you present what is also called the typical keeping up side, but that now has a consequence of what is called typical condition side. Where the hydration has to have a high condition to perform well, but there is also no other factor that plays into it, among other things, the keeping up side. So in these hydrations, you can also have high oxygen intake, but it is not certain that you are able to use it, it is also a common factor, for example on a marathon. And then I say that then you have relatively low maintenance, you have high condition, but low maintenance. So it is possible to distinguish there too, but it may be even easier to understand if you are talking about as the most mentioned football, or handball, or whatever it should be, or for example, alpine skiing. If you see an alpinist skiing, then you see that the swing is a bit more round at the end of a alpine run, and that is because they are very slanted in the legs. And if they are able to improve alpine maintenance, then they may be able to be a bit sharper in the swing, and do a bit faster at the end. So it is not traditional skiing, because you have always skied there, and therefore there is a lot of mix, not least in the general press, but also actually in research literature. But I think it is extremely important to ski on that, because I have told a lot about how to train. For example, is it not always equally meaningful to train interval training for a handball player who should improve maintenance in handball? Then it can be good for her to do a drill with handball over a certain time is much more important for maintenance. Then we will try to be precise with the application here, and you have to be careful with us if we get into the salat, Jostein. So, very simple, of course, and now you have to restrain me if I am wrong, but the condition is mostly about our oxygen tank, or our maximum oxygen tank, where the engine is large, while the output is about keeping it for a longer time, or a little longer time. Yes, and the condition is the maximum oxygen tank. And when I say that, it is in my world, and in my students' and students' world, it is right and wrong to make the difference, to be clear about it, but I do not want to arrest anyone else who uses the word "condition" for other things. And I have not used any word in English, for example, so when I use English, I usually use the maximum oxygen tank instead of "condition", which is completely wrong, for example. So, it is only defined like this, and what I write, and what I teach, it makes you point out the difference. So, if we then continue to train interval training, our condition, and then often train interval, to think that we will get better results, I train interval training, because I may have to divide you into Oslo and Maratonna next year. So, I try to influence it, to get a better blower function, and get a higher oxygen tank. But why is that important? Oxygen tank, the maximum oxygen tank, is defined in the highest speed, compared to where the economy runs. So, that is the highest speed you can hold over a certain period of time. And then, it is important, of course, if you increase the highest speed, then it is natural to think that if you run a little later, you will also be able to hold on a little longer. So, but if you just train interval for Oslo and Maratonna, then you will see that it is wrong training. Then you have to, and everyone who holds on to Maratonna, and also have a long trip, to improve its sustainability, that is to say, quite simply, to be able to utilize the maximum oxygen tank that is open today through interval training, as well as other types of training. And interval training is also important in gradients in most of the training menu. But the other is fun long-distance running, which is very common. How about interval training and the fun long-distance running? The main difference is, quite simply, that with long-distance running, we think that you have the same intensity, or at least continue with the same same intensity, over a long time, or relatively long time. I use the word "relatively" all the time, when we will get a little back to that. But interval training, then, takes this break, and in between, or those breaks, because we are going to be able to maintain that high intensity, over a longer period of time. We can get a little back to that, if we try to mediate it in a simple way. What you are actually talking about, is that if I train interval, for a higher oxygen tank, I have a bigger engine, which I can use under the circumstances. But then we will get back to that, that we are going to talk about in a simple way, that is called "outputting grade". Because I cannot, then, maintain that high intensity, in more than maybe a few minutes, that I do interval training. So how am I going to get trained up to use more of the engine I get, that has become better than interval training, when I run 10 km, for example? Yes, but now that you mention "outputting grade" and "outputting grade", we have it as a big part of the maximum oxygen tank you can use, running 10 km, or even a marathon. And that is exactly what we define as "outputting grade". That is a big part of the maximum oxygen tank you can use again. And then training will be a little different, than if you are going to train the maximum oxygen tank. But it is not like it is super cool, it is not like if you only train interval training, then you will not be more patient. You will actually be more patient by training only interval training. And if you only train long run, then you will also get increased maximum oxygen tank. So it is not like that you train in this way, and that you train in this way. It is a big overlap. You can go ahead with many different intensities. And that will also have different effects. And interval training can go ahead with many different combinations, in an endless way. So you can also have a little different effect. But in the end there is a very big overlap between which effect you get. But should you train the equipment, you have to do afterwards, which is based on for example, you do not use to cycle if you are going to train the equipment to Oslo Marathon. You can avoid that a little bit. You can avoid the condition, the maximum oxygen tank, if you cycle in the opposite direction with high intensity. So you can avoid the condition, so you can use it in Oslo Marathon. But the equipment, you have to train when you run. How can such interval increases in different ways? But what is the most typical difference between one and the other? The biggest or the easiest difference is what we can call short intervals and long intervals. And short intervals can be typically 30 seconds or 200 meters if you like to have meters. And then you take a break in 30 seconds. It is a typical thing that is longer than 3-4 minutes or 3 minutes, I can say. So it can be if you run and train, it was 1000 meters, that was the favorite. 8000 meters with 1/2 minutes or maybe 1 minute break. So that is like two traditional ways to split interval training. If you read now, you will find out that it is a kind of interval training. That is a form of interval training. But there is no difference between that. What is typical with sprint interval is that it is not that long. You run short, for example, 1 minute or even shorter than that. And then you have a little longer break than we would normally have in interval training. So a very well-known sprint interval is 10 times with 75 seconds break that you also find in literature. So there are many who now find out that in sprint interval you can also hold on much longer. So you run both 8 minutes and 16 minutes of interval training. And so there are all kinds of forms of interval training. There is an old form of training that is what we call "farts like" where you just run and vary the pace. You run a little fast and then you run a little funny and so on. That is a form that I have never used as active or as a trainer. Because you might have a little control on that, but in my older days I still love farts like in school. How does farts like look like for those who do not have a lot of experience? Then you run a little like that. Then you run a little fun, you warm yourself up in a little period and you can combine that if you meet a opponent or come into a opponent you just try to hold the same pace and then your heart rate has increased and then you have fun in a period and then you are not in a super system you train a little after training. That is typically farts like. It is good that you like farts a little. Yes, that is something that has been exported internationally from Norway so you also use the Norwegian word farts like. Yes, we will be very nice and then come to Sweden. It was Swedish first and they are often credited with farts like so they come from Sweden. I thought that we should just continue a little short on the working order and breaks and so on. So I think it is strange that we may also quickly think that we are a little different in wanting to go through the selection in order to present or just do it for the health of my soul. I have heard from an individual about interval training that is something we maybe do most so that we are not able to control our head and hold out for a longer time on this high intensity so I keep it under control so that it does not break my legs. I have such a thing. So I often drive four times four I do tabata interval in four minutes. I ask in 10 seconds I ask in 20 seconds I stand in 10 seconds and do it 8 times and then I do it 3 times after the first round. My question is what is such a big difference that those 10 seconds make me get a little bad expression of height or should I have driven four minutes psychologically? Now I have a question for you. Why do you call it four times four when you train tabata? No, you can say that because the total work that you do on that track is actually three two and a half minutes. Yes, and it is completely natural to call it four but it is two and a half. And then there is a little bit of a digression tabata that you are very well known as a student with me. I have been a part of the office for many years He actually worked here in Norway and took part of his doctorate here in Norway. But so I forgot the question a little with all the digression. My long introduction to the question is actually about how important is it if I do not have a disease that if I read that four times four which he has mentioned is the best method but I know that you cannot push me through four minutes so I divide it up and ask questions about it and ask questions about a third coin. How much do you have to say? Should I force myself through four minutes or is it ok? It is completely ok. And then on the first question I was very happy to define what is on no part of the selection on no part of the selection is to be able to hold a relatively high intensity over a relatively long time and in fact how you do it is very underrated. So you can do it in many different ways. I want to be able to have a very high intensity and a very short duration so that you become super stiff on a quarter of a day without being 100% sure so I think the effect of that is quite fast. So you have to go up in a certain range and you can come back to what you want to be. But the whole point with selection training is to have a relatively high intensity over a relatively long time. So how you do it together is much less important. Especially if you train as I have told you before to have good health and have a really good shape and feel good. So what do you say even if we say that there are many values in the room? Is there a consensus on the exact duration of your work? Time, breaks? The total work time that we put together with all the actions? There is not a super agreement. But if you read different types of protocols that we have at the same time then maybe there is some kind of hype that comes and then moderates the security and then ends up on a part of the thing that we can notice. Then back to the definition relatively high intensity and a relatively long time. And very often people are up in this with intensity. And there are a lot of controls about how to measure intensity and how to find out the real intensity and so on. But people should be up in or thought about what is relative long time. And then I can answer 100% on that. But for it to be a little more effective is that a minimum is 10 minutes. So if you put together all your actions, then it should be a minimum of 10 minutes. And then it can be longer, 20 minutes and 30 minutes and someone also keeps it longer. And it is clear that the longer the relative long time will be, the longer the intensity will be. So if you keep it in 10 minutes then it will be pretty slow in an interval, but we do not turn out but if you just keep it in 10 minutes then you can keep high intensity. And a good rule then is that when you are done with the interval, you should not be completely exhausted. So you can think that at least one more, maybe two more intervals. And for those who train a lot they can put even larger security measures in. So this is relatively long time, which is important. And if you are going to run 1000 meters or 3 minutes, you have to take that 8 steps. And then you should be able to repeat those 8 steps with quite the same speed, possibly with a little higher speed. And then you should have a little more speed. And when you have done it, you have perfect intensity. No wisdom in any other way to control the intensity. It is pretty clear and now I can go down to 10 minutes total instead of 16, which I have looked at. Because 10 minutes is perhaps a minimum and it is clear that the more speed you are at the starting point, and you are relatively speed, then you may not have to put a little. But 10 minutes will also work. Maybe 6 minutes will work a little better. Maybe we will just try to put a little difference, then we can ask the same questions that it took actually. So how should you do it if you are a beginner from scratch and are a motionist? And how would you run a street of 10 kilometers at 740 minutes? Yes. Should motionists drive with an interval training? And then you might think that an interval training is a little advanced from training, then maybe it is not convenient. I would say that interval training is a good form for training. Because you can run in the sun and then you can take a break. And that I would actually recommend to tell people that it is totally okay to take a break. Run a bit, because not all motionists are a bit distracted by all this and all the status, that think that it is, now we are talking about running here, but which one is the most active, think that it is very fresh to run together in 30 minutes or 40 minutes. And then it is just to take a break. And then you are, in a way, a little bit into the interval principle. And then you can take a little extra in or you can take a break. So interval training is actually a good form for the start of training also. So I think that it is a good goal set in my training in the start. It is to be able to run together in 30 minutes or 40 minutes. And then interval training can be a good way to start with that. And then it is again not so very dangerous as long as you are on it. But then I would like to say that for a start-up it is okay to not have so much intensity even if we do not drag it and then it can take 10 minutes to be short. Then you can go up in half to 20 minutes and maybe it will take a little longer. If you train in the most effective form then it is enough, I think as a middle point if I should say it is that the sum of the drag should be around 16 to 24 minutes, maybe. Then you have quite high intensity, but you also hold on quite long. But if you are top athlete, then it is also short time. Then they hold on longer than that. When I was young, we ran 8 times 1000 meters, 8 times 3 minutes. Now it is typically the best to run 10 times 1000 meters and around that. And that is an effective training form. So it is up to 30 minutes with quite high intensity. Then we just have to name Emil Schatopeck, Czech running legend in the 50s for his extreme internal training. He ran 150-400 meters drag with military equipment. It is correct, he divided it into two, two increases. And it is clear that when you are going to run 100 or even 50 400 meters drag, you have a much lower intensity. So now I would like to emphasize that it is closer to a short time in between. But it is extremely important that there are many drags. I think we can agree that if you are well trained and want to compete and keep up with the content or you want to be in a run, you need more planning and preparation with regard to drag and intensity. But if you are a man and want to train for health, it is on the basis of the rules that is most important. But with the rest of the session, how often do you train? How long do you have to wait between each run? If we talk about journalists, you might train after a medium term 3 times a week with the condition training. I usually say that I have a plan to train 3 times 2 times a week because of all my parents, my health and my injury. 2 times a week is a minimum. And then there is nothing in the way if, as Kristina here, I think it is a bit hard to run together for a long time and that you do not train 2 times a week. If that is what you like, it is most important that you are a motionist, no matter what level you are on. It is important that you do a short period. It is something you should do in life. So, most of the time, it is also important to have a joint tour, especially if you train an activity that is to keep the joint. So, if you train 2 times a week, you also need a long-distance tour. And a long-distance tour is not necessarily what people have to do for a long time. It can be 30 minutes or 40 minutes with quite a lot of intensity. And then, if you train 3 times a week, then you have a long-distance tour, which you do not choose, or opposite. Maybe you can also change a little. And when we go up in 5 times a week, it is on a super-emotionist level. Then it is from that list, maybe 2, you can also go with 1 short-distance or long-distance tours once a week, you should have. 2 times you can do well. It is easy to control. But I am very happy in training, so I can also train 3 times. Because then you have one day break in the new year, if you train 5 times a week, and then you take it very quickly. If you do not practice too hard. Here are many good tips. I just want to say out and running, but out and cycling, or whatever you want. As long as it is training that affects your heart to a positive degree. We are getting closer to the end of the episode and going up on a training tour. But such a short-distance tour, is there something you are burning with when it comes to interval training? Yes, that is it. Because I hope to see again an episode, because those who have believed in it, namely that the point of my interval training is relatively high intensity and relatively long time. And then we talked about what we mean by relatively high intensity and how it can be targeted. But and often when you look at the literature of the interval training with interval training, then the other training is very low intensity. So long-distance training which is called long-distance training, so it is relatively low intensity. And it is very likely that you can train with high intensity, relatively long time, without interval training. And it is a training form that has at least in any environment such a typical example. And that is called super training. That means long-distance that has high intensity. And that I will take an assignment with, if I am allowed, because it can be the most effective training form. The only thing you have to do is go out and run relatively fast in 30 to 40 minutes. And that is a very good training form and you get the same outcome that the interval training is allowed. And it is also a very big understanding. We call it short-distance training. And it was no fun running short-distance training when you were speaking, because then you could feel the pressure. Not the outcome when you finish, but you feel that you are running fast. So, for all parts of the interval training we have talked about effective and good training. But it should not be summarized by running comfortably in half an hour. Because that is the most effective training form, in any case as a motionist. Running fast 30 to 40 minutes, that is a very, very good training form. Mutes are not just interval training, but also training in general. And some of the myths are perhaps the same, while the other can be more effective. We have asked you on Instagram through Nihosen Konto which training myths you want us to take up. And now we will discuss what has come in. But it is time for comfort. In this episode we will not be able to answer all of them, but we will go through 10 pieces. So, shit! Comparison increases in distance. No. What am I saying? My brain. No, there is a lot of research on this that has come this way. And it is just like if you are going to read the research on this you have to read the so-called review articles where you gather more. Because research gives different results. And if we are to be able to answer such questions, we have to try to gather the research especially when we are talking about compulsions that have come in so many different forms. And the conclusion there is that it is not better without them. It can have other positive effects. And it can happen if you feel that the type of feeling is broken when you are on the compulsions. So does the psychological effect look like you are running fast? I am not going to guarantee that. But in general in the research literature it does not get better. So there are some exceptions but in general they do not get better. And all types of interpretations are present at least. Question number two or is it a fact? You put the letter on yourself and eat at night. I think if we talk about eating at night you put the letter on yourself than if you eat the same lunch on the day or on the morning. Yes, this is a very good question. Especially if you put the letter at the end because we have a tendency to think mechanically that if you eat at night it is because now I have only ate 1745 calories so I eat 315 calories to get up to the level. And then you do not want to put it on yourself if you take it on daytime but eating at night is often something that sometimes comes to the table and if it does not come to the table because you really do not have under the table for a few days then you can get very hungry and then you can send it to eat a little more than you need. And I usually say one of the best tips I have is to lay down earlier because the hunger comes very quickly at night. What are you seven in front of me? Pasta number three to train before breakfast to burn more fat. Also a silly question because it is actually like that under the training level fat burning will be a little bigger if you do not eat breakfast. And the thing is that when you eat breakfast you take some carbohydrates the blood sugar level increases and then you switch to training. But then you want this to go up and up because you get a lot of carbohydrates and it goes to fat and so on. I would not say that there are no "slonky tips" it is not. But if you target it, you will burn more fat if you run or train before breakfast. Yes, is it myth or fact that if you do not get fat then you do not eat enough. I would say that if you get fat then you do not eat enough. If you get fat, then you do not eat enough. And that is because fat becomes, if you do something unusual, so if you do something that you are used to, and when it does not get fat enough, then it is before you train to that level, so if you do something that is unusual, then you become a little fat. But if you do something that you are used to then you do not become fat. And you do not naturally become a little fat if you start training you should not be lazy for that but you should not become after training and you do not find if you train on your own. You get flat belly and or six-pack to train a lot of sit-ups or other belly exercises? No, you do not get that. Flat belly comes first and fifth season if you have a little bone fat and then you get to control your diet and weight then the answer is very no. Just that the last time I met you I feel that I have also been hit hard down for more than ten years but we never get run over. But again and again it is nice to have a no answer. The next is that you get to burn more fat by training on low intensity. And the answer is yes. If you train with low intensity then the body is the fatest. And if you increase the intensity then you get more and more over to carbohydrate burning. But again it does not mean that training with low intensity is a better way to increase energy consumption. It is a total way. And it is not like you have fat in the body and then you have carbohydrate in the body and there is no communication between them. But the answer is yes. You get to burn more fat and you get better results with a lot to have training. Yes, it is also a relatively open question. If you from zero to no, a lot to have training is a lot to have training and then you can easily train too much and too hard. So the answer is no. I think to start from zero and start with training is the greatest success. If you are already trained then the effect of training is flat. And I can give tips to those who have a little time but do not want to be super-spawn. If you train five times a week then you take out almost all the effect you can get from training. If you train more than that then you can increase the effect but very, very, very little in terms of until five times a week. So there is absolutely another limit and there is a lower limit. Jürgen Milneveih. If you throw it away then you can as well lie on the couch. The answer to that is no. And again, if the goal is to run fast at 10 km/h and run on the street then you do not get much better results but running is very, very important for all groups or it moves out very important for all groups and there are certain health effects that you can actually paint yourself with fun training and fun walks, that people are active and there is something that is very often limited and especially when you get older is that running is in a way a training of your motorbike and after a quarter you get older then you get the balance and such a bad guy and that being in motion will be able to keep I see myself very rarely I see glir on the ice run away and glir under the ice but the children do it all the time and that makes them have a very big good balance so go and go through the limit to keep the balance, that's just a reason to go a lot You have to drink a lot even if you're not thirsty to prevent the outcome Yes, with the outcome it works very dramatically you don't have to drink a lot but you see that the thirsty is a bit in the back of what you can drink well like you have to drink a little bit on the routine when you train when I say that you have to be very careful if you don't have a bottle of drink there if you're going on a 30 to 40 minute jogging or training tour and that's completely unnecessary you can go to training where there's a time without drinking anything so you have to be careful that you're quite hydrated before you go out but that's not a problem at all Then we're at the end and it can happen that we're going to throw away some information on that myth the myth or the fact is that fast exercises then I think about the outcome that there is a lot of alcohol because it has a negative impact on the training This question is that I got a lot of questions and 15-20 years ago I answered it and I think it was very difficult to answer because there is a very little literature now it's a colleague Jörn Perlsen who has actually done a little study on that so now I'm just looking at him so I'm going to make an exception here in the pod and then I would like to take what I also answer often and I've read it several times if you google my name and alcohol you'll find out that my brother always told me with alcohol in your body when you're never in the top and I think that's more about the whole thing it's not a problem to drink a glass of wine or even with two glasses of wine before you go to training you'll get the same training after but what is enough out of their training is if Fest and Moro are a big part of it because they take our system around the training so that moderate amount of alcohol doesn't have a negative effect on the training effect but Fest and Moro in the form of a large degree are increasing the system around the training thank you, Jostein for being with us today in the growing training with Kristina in the studio and maybe both the young ones and the old training for Littere it was very good and you too, while you were just talking to me we'll be very happy if you enter the ITU and give us 5 stars thank you for today (upbeat music)