Conditioning for Fat Loss and Performance

Conditioning using a polarized sprint-style format enables you to maintain muscle mass, develop explosive power and top speed, and metabolize fat effectively. Conversely, training in traditional "aerobic zones" (i.e. heart rate zones 3 & 4) gives fast twitch muscle fibers slow twitch characteristics. Larger muscles keep your metabolic rate higher, allowing you to burn fat more effectively both at rest and during activity. Larger muscles also have the potential to produce more force. 

Your goal during training must be to maximize your muscle mass year-round if you want to be lean and powerful. For endurance athletes, only during the final 3-6 weeks prior to a major competition should you train in heart rate and power zones 3 & 4. It is much easier (and faster) to lose muscle mass and power than it is to develop it. We call the power development process "sharpening," and the endurance/capacity development process "flattening."

The best way to perform sprint-style training initially is by performing 4-6 efforts of 10 seconds each, with full recovery periods (passive, walking or low intensity spinning) of at least 2 minutes between each. The more powerful you become, the more rest you will need between sprints. These may be performed running on flat surfaces, uphill (preferred), stationary cycling, or uphill cycling. If performing these sprints on a stationary bike, a wide range of resistances may be used.

For general health, fat metabolism, and blood flow, 20-45 minutes of low intensity conditioning should be performed every day. This may be performed as uphill walking on a treadmill, brisk walking outside, or any other low impact modality (aqua jogging, elliptical or cycling on light resistance, etc.).