A New Form Of Aerobic Training: Micropause
Dayton Kelly
This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Walsh, A. et al. [Ireland].
Micropause Running
Not high intensity training, not continuous long distance training, but somewhere in between. A new form of aerobic training – Micropause training — shows potential to take research community by storm. Where long distance continuous exercise has been criticized for being monotonous and time demanding, high intensity interval training has been commended for achieving identical results in a shorter amount of time. However, high intensity training is not without its perils; high intensity training is extremely metabolically taxing (partially why it is good) and leads to overtraining when prescribed in excess. As well, high intensity training disposed individuals to higher rates of injury: explosive movements and heavier weights incur greater risk of accidents. Thus, in many cases, we require an alternative in the middle!
What is Micropause Training?
Micropause training is this middle. Where long distance continuous exercise training requires the lengthy maintenance of intensity (~60-70% Max heart rate) and high intensity exercise training encourages sets of high intensity exercise (+85% Max heart rate) with three to five minute rest periods, micropause training employs an elevated intensity (~80% Max heart rate) that is interspersed with short 15 to 30 second breaks. This intermediate bears advantages of both categories: micropause training requires less time than continuous training, while reducing the risk associated with high intensity training.
What Does the Literature Say?
Currently, this form of training is in its infancy. There is little work to show its ability relative to other forms of training in terms of performance outcomes. What has been shown, is that for equivalent calories burned in each discipline, micropause training has been shown to be more enjoyable and less fatiguing than conventional long distance training. Further investigations of the efficacy of micropause training are required.
Our Recommendation:
While this form of training is novel and the literature is not yet sufficient to prescribe a major conversion, micropause training is definitely worth the try. The next time you are on the track, test it yourself! Was micropause training mentally easier as the literature suggests?
Related Article: Power Training For Runners
(adsbygoogle = window.adsbygoogle || []).push({});
You Might Like:
Are Plant-Based Protein Drinks Effective for Exercise Recovery?
Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Meghan Brown (UNIVERSITY OF GLOUCESTERSHIRE, UNITED KINGDOM). Protein supplementation has been repeatedly demonstrated to...
Is Milk the Perfect Recovery Drink?
Dayton Kelly Optimizing recovery allows you to achieve the most adaptation per workout and reduces the required rest necessary before a subsequent workout. As such, millions of research dollars have been invested into discovering and...
Cell Phone Activity Trackers
Dayton Kelley As advances in technology continue to rapidly drive the world of exercise forward, we are faced with new and improved ways to monitor and promote our fitness. This capacity to monitor our training...
Effects of Dehydration on Athletic Performance
Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Mark Funnell (Loughborough University, UK). Decades of research have been dedicated to determining the...
Ice Baths- Help or Hinder?
Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Cas Fuchs (Maastricht University, Netherlands). Immersion in cold water has been long thought to...
The Best Workout Combination: Endurance Training and HIIT
Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably David Bishop (VICTORIA UNIVERSITY / AUSTRALIA). Long distance, low-intensity endurance training has been preached...(adsbygoogle = window.adsbygoogle || []).push({});
