Saturday May 18, 2013
25, 34 or 45 - The Value of High Intensity Weight TrainingWalter Urban Salem-News.com
This training is not recommended for everyone and definitely takes time of build up to.
(GUELPH, Ontario) - High intensity endurance weight training may be the right mix of physical activity that provides the best of cardio and weight training in half the time for baseline fit adults.
For years we have been told mixing cardio training with weight training is a must to ensure we are effectively working our cardiovascular system.
For the last 12 months I have been involved in high intensity endurance weight training as I prepare to attempt 2 to 3 new world records. High intensity endurance weight training is a form of what some call "burn out sets". This consists of doing one specific exercise for relatively high rep counts, sets of 12 to 15, for long periods with very short rest periods of less than one minute. Another form is doing a specific exercise for extremely high rep counts in short bursts of 15 to 25 reps, or doing a series of 3 to 4 exercises in succession in sets of 3 to 6 with no rest period other than walking to the next station.
The results of this training were recently observed during a segment I participated in on the Discovery Channel April 18, 2012. http://watch.discoverychannel.
During this segment we measured and contrasted the effects of traditional weight training to high intensity endurance weight training.
In short, during high intensity training I maintained a constant heart rate of 162 to 185 beats per minute (bpm). This rate stayed steady for a 25 minute period. While I did not engage in any type of cardio activity, my heart rate maintained a higher rate than had I been running or doing some other forms of cardio activity.
As a side note, during the more traditional weight training of doing a specific exercise in sets of 3 to 5 with a three minute break, my heart rate was steady around 120 bpm and only experienced short 3 to 5 second spikes to 155 bpm and only during the time I was lifting.
The lesson learned here is high intensity endurance weight training can provide the same, if not higher, consistent heart rate as traditional cardio exercises. While more scientific research needs to be done in this area, it would seem that we can shorten traditional cardio / weight training programs and possibly increase the cardio vascular - muscular value and results, with high intensity endurance weight training.
This training is not recommended for everyone and definitely takes time of build up to. It requires a slow and deliberate ramping up process. This training is intense and is similar to a stress test on steroids.
So be prepared if you venture into this area.
Walter is currently training to attempt breaking two new Guinness World Records in 2012 for more information on Walter visit www.walterurban.com
Walter Urban’s unique story of motivation and inspiration is supported by a core message of team work – assembling a team, developing a project plan, implementing the plan and executing and adhering to the plan - accomplishing the goal of breaking a Guinness World Record.
The husband and father of three girls 12, 9 and 5 is a US Citizen living and working in Canada. A competitive powerlifter for over 15 years competing in the 75 kg 165 lbs. weight class, Walter was a member of the Canadian Masters Powerlifting Team 2005, 2006, 2009 and 2010, competing in World Championships in South Africa, Ostrava Czech Republic and Plzen Czech Republic. His best finish was 6th place at the 2010 World Championships in Plzen Czech Republic. Walter has been a dedicated member of GoodLife Fitness Club for over 15 years where he trains regularly.
The World Record was accomplished by developing the “total” athlete as part of the team - mental, physical, internal and external.
Friday September 17 2011: 53-year-old Walter Urban set a new Guinness World Record for the most amount of weight squat lifted in one hour – drug free - on LIVE! with Regis and Kelly. The former record was 125,065 lbs, set in 2009 by a 32-year-old man. Walter’s goal was to lift 126,000 lbs which was to be accomplished by completing 700 to 1000 squats in one hour or 11 to 17 squats per minute for 60 minutes. Not only did he meet his goal, but he surpassed it and lifted 127, 245 lbs! The Guinness World Record representative said that this weight was “equivalent to approximately 20 African Elephants.”
When asked by Regis what motivated Walter to do this, Urban’s reply was “to show that you can be healthy, fit and strong at any age…even into your 90’s. You can be strong without the use of performance enhancing drugs, and finally…he likes a challenge!”
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