Aerobic vs Anaerobic Training

If you dread cardiovascular/aerobic training or are simply bored with the 30- to 45-minute routine you've developed on the treadmill, stationary bike, rower or elliptical, renowned strength-and-conditioning coach Mike Boyle has a message for you.

Released on 5/27/2016

Credits

Starring: Mike Boyle

Transcript

00:05
Hi, this is Michael Boyle for Golf Digest.
00:07
Just wanted to talk to you a little bit
00:08
about aerobic training and anaerobic training.
00:11
There's been a lot of research,
00:13
stuff in the literature lately,
00:15
and actually of all places,
00:16
the New York Times talking about these Gibala studies
00:18
out of McMaster University,
00:19
but the bottom line with these Gibaba studies,
00:21
Martin Gibala who's a researcher, a Canadian researcher,
00:24
has done some really interesting research.
00:26
Basically what's he's shown
00:28
is that exercise in the area of a minute total,
00:32
will give you the comparable value
00:34
of 45 minutes of steady-state exercise.
00:36
They've just finished one study
00:37
where they did a much larger, longer study
00:39
than the previous ones,
00:40
but every study that they've done,
00:42
one of them, they compared basically 30-second intervals.
00:45
I think it was four 30-second intervals
00:46
or five 30-second intervals
00:47
done in a windgate test kind of fashion,
00:49
so 30 seconds on, four minutes off.
00:51
So a total of about two minutes of exercise
00:53
being superior to, I believe it was 120 minutes
00:56
of steady-state exercise.
00:58
The last one that they just did
00:59
was looking at three times 20 seconds,
01:02
one minute with two to three,
01:04
or 20 seconds with two to three minute
01:06
recoveries in between.
01:07
Again comparing that to 45 minutes on an exercise bike
01:09
and realizing that in a really short time
01:12
with anaerobic exercise, you can produce comparable fitness.
01:15
So if you're just thinking as a golfer about,
01:18
hey, I want to invest some time in getting more fit.
01:21
Interval training, absolutely, positively the way to go.
01:23
If you're asking yourself, How do I interval train?
01:26
I would tell you, Get on a stationary exercise bike.
01:28
Ideally, the fan-type bikes with arms and legs going
01:31
are going to be the best,
01:32
they're going to get the highest heart rate,
01:33
they're going to use the most muscle mass.
01:35
But you could do it on a spin bike,
01:37
you could do it anywhere,
01:38
it's just a matter of setting the resistance,
01:39
going hard for 20 seconds,
01:41
taking a couple minutes off and doing it again.
01:42
So if you're thinking about fitness training as a golfer,
01:46
think anaerobic,
01:48
think short, think fast.
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