After having received over two hundred requests for a detailed description of my trademarked training method Integrated Variable Dynamics™, I have finally caved, so here goes...my trade secret, oh and by the way...shhhh, this is on the DL!
The Secrets of Integrated Variable Dynamics™ - Well, maybe not all the secrets, afterall we have to KREATE a little suspense...
Both, Peak Intensive Interval and Variable Dynamic Training systems are extremely effective technologies for fat mobilization/loss and for dramatically improving your strength and cardio-respiratory capacities, as well as for attaining optimum results.
Without a doubt, Peak Intensive Interval and Variable Dynamic Training are two of the most effective means available for mobilizing and losing bodyfat, as well as improving your strength and cardio-respiratory conditioning. Not only do you burn substantially more calories while in performance of these training systems, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally applauded for fat loss.
Herein, you will learn exactly how to perform various types of peak intensive interval training components to maximize your results. For a full discussion of the advantages of peak intensive training over low intensive training, please read the following, which explains it detail:
No! Low-Intensity Training Isn't... The Best For Fat Burning?
Nope, sorry...those group aerobic, pump or step classes at your local "sell-'em-and- kill-'em" health club is not the most efficient fat-loss method available, what can I say!
Leaps and bounds more challenging than low intensity training, Peak Intensive Interval and Variable Dynamic Training offers remarkable benefits to you, as well as being the most efficacious methods of interval type training:
1. They burn more calories than low intensity training, meaning you can burn more fat in shorter workouts.
2. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training. Not so with low intensity training.
3. Training at a higher pace, such as with peak intensive training can dramatically improve sports performance. Field athletes can sprint faster and recover more quickly between plays. Court players maintain stamina for prolonged periods. Endurance athletes benefit by reeducating their bodies to work at a faster rate!
But let's talk IVD™...
IVD™ training is most effective daily, contingent on conditioning level. It is an exigent form of strength/cardio, yet after the conditioning stage requires relatively little recovery time in between sessions. IVD™; sessions typically last 30 minutes or more, depending on the fitness level of the trainee and the particulars of the applied dynamics. Human physio-adaptation commences at about the 30 minute point, which means that conservation of energy will start to occur and the 'plateau' effect or the 'diminished returns' phase initiates and the body will start to slow down to anticipate an "indefinite" duration of activity.
The method...
IVD™ training is based on a very simple concept: fast/slow, easy/hard and light/heavy. Easy by concept, but within this simple formula lies an infinite number of possible variations and strategies you can employ, taking full advantage of the power available at your command.
IVD™ training can be performed using almost any resistance equipment or cardio machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardio-respiratory exercise (such as cycling, swimming, running, etc.). Plyometrics as well as physiometrics are used as well, but these exercises/drills are more efficiently executed by more advanced trainers, due to the difficulty factor and complexity of the exercises themselves.
Speed, time and distance are measures used for IVD™ training, but weight and repetition can also be used. For example, you can sprint the length of a football field then walk the width. You can even run up a flight of stairs then walk back down. Upper body/lower body, high reps/light weight, low reps/heavy weight and on and on and on... The variations you can do are truly infinite!
The true "SECRET" of Integrated Variable Dynamics™ will not be revealed in this article, but the 'common law' of its origins will be disclosed!
Here are a number of different types of IVD™ training used:
A. Aerobic Interval Training:
Aerobic Interval Training is extremely beneficial for rapidly improving your aerobic conditioning as well as burning fat. It will even help you build up your endurance more expediently than long-duration cardio! It is also a very good preparatory format for starting IVD™ training. Being new to IVD™ training, I highly recommend beginning with Aerobic Intervals.
This type of interval training involves relatively long work periods and shorter rest periods. Work periods are generally 2 to 5 minutes long in this type of training. The idea is not to take it easy for that work time but to work at a speed that challenges you to be able to make it to the end of that work interval. Your 2 minute interval pace is, therefore, going to be significantly faster than your 5 minute interval pace.
The rest interval for this type of training is between 30 seconds to a minute. Naturally, the shorter the rest period, the tougher the training will be. Too much rest will allow your body to recover, lessening the overall training effect of the exercise.
Here are some examples of a number of different intervals you can use in your training:
Work Rest ------------------- 2 min. 30 sec. 5 min. 1 min. 3 min. 45 sec. 2 min. 1 min. 5 min. 30 sec.
When using these intervals, you can choose a fixed state, using the same time intervals (e.g. do 2 minutes hard and 30 seconds slow for the duration of the workout) or merge them with different timed intervals as you go through your session. This type of training can generally be done for about 20 to 30 minutes.
B. Optimized Peak-Intensive Intervals:
This particular type of interval training is Peak Intensive and is exceedingly effective for fat loss and cardio training. You essentially push yourself to the maximum on every interval you do! This type of training is extremely effective when training for sports that require all-out repeated efforts, such as football, soccer, hockey, etc. If you want to get faster, develop greater explosivity and recover quicker, this is the type of training for you.
Conversely, this type of training sends very potent signals through the body and activating the metabolism. In addition to dramatically elevating the body's metabolism, optimized-effort training also causes the release of large amounts of Growth Hormone, one of your body's primary fat burning hormones (the Fountain of Youth Hormone, as it's sometimes referred to) to be released into the bloodstream. This two-fold effect is very influential in the fat-burning process.
Optimal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform at optimal effort is around 30 seconds so all of the work intervals are either 30 seconds or less.
Additionally, rest periods can be short or long, depending on the conditioning level of the individual. Shorter rest periods make the work intervals more challenging but the speed of the work will also drop quickly after a few intervals. Longer rest periods will allow the body to recover a little more, allowing higher paced intervals. Rest periods should always be at least as long as the work periods. This is to allow enough recovery to be able to perform well on the next exertion period.
Here are some examples of optimal work and rest intervals you can use in your training. As I mentioned above, you can stick with one time period through the whole session, or vary your intervals you go through the workout.
Work Rest ------------------ 30 sec. 30 sec. 30 sec. 1 min. 20 sec. 1 min. 10 sec. 30 sec. 30 sec. 2 min.
And since optimal intervals are so challenging, a person should not expect or try to be able to jump right in at a high level for a large number of intervals. It is very important to increase conditioning, strength and stamina gradually.
Start by performing five optimal intervals the first two sessions you do the training. The next two sessions, do six optimal Intervals. Continue adding intervals in this step-up fashion until you are doing intervals for a maximum of 15 minutes straight. The exact number of intervals you do in a session will depend on the times you're using in your work and rest intervals.
However, because optimal intervals are so challenging, you may find yourself becoming too fatigued to perform at such a fast pace as you get towards the end. When this happens, try doing Reverse Pyramid intervals. Instead of keeping your work interval the same, reduce it by 5 seconds every couple of intervals.
Here's an illustration on how to perform this interval:
Interval 1 - 30 seconds hard, 30 seconds rest. Interval 2 - 30 seconds hard, 30 seconds rest. Interval 3 - 25 seconds hard, 30 seconds rest. Interval 4 - 25 seconds hard, 30 seconds rest. Interval 5 - 20 seconds hard, 30 seconds rest. Interval 6 - 20 seconds hard, 30 seconds rest. Interval 7 - 15 seconds hard, 30 seconds rest. Interval 7 - 15 seconds hard, 30 seconds rest.
C. Sub-Optimal Peak Intensive Intervals:
Sub-Optimal intervals are excellent for burning fat and for building up your cardio-respiratory conditioning. This type of training will do each of these exceedingly better than continuous-tempo, lower-intensity training.
This type of interval training is very similar in concept and execution to the optimal interval method. The difference is, instead of pushing yourself as hard as you can on each work interval, you work at a pace that is to some extent below your max. This allows you to do more total work intervals during the session while still keeping your intensity levels high.
Generally speaking, most interval programs on cardio machines follow this principle. The resistance/speed is increased to a higher level for a set period of time then reduced for a set period of time. The level is moderated, so max output isn't necessary; the effort put into each work interval is high, but not so great that the level cannot be maintained for long periods.
This type of training is also very effective for fat loss and increasing the metabolism.
Intervals in this style can be longer, since you're not working at maximum speed, again practice moderation. Work periods of 30 seconds to a minute and rest periods of 30 seconds to a minute work well. Here are some sample intervals you can use in your training:
Work Rest ------------------ 30 sec. 30 sec. 30 sec. 1 min. 1 min. 1 min. 1 min. 30 sec. 45 sec. 45 sec.
This type of training can be done for about 22 to 30 minutes, depending on the intensity, pace and strength levels of the work.
D. Almost-Optimal Aerobic Intervals:
This is a unique form of interval training that I've been working with that in essence combines Aerobic Interval Training with Optimal Interval Training to allow you to work at almost-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with typical intervals.
The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max. This type of training allows you to perform at almost your max for longer periods of time. It is a very challenging and exceptional form of interval training.
And now... The method!
Begin with a work interval of 20 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to remain steady for about 1 to 2 minutes before having to stop. This pace should last for 20 seconds then go very slow for 5 seconds. Jump right back in and do that same pace for another 20 seconds then very slow for 5 seconds. Repeat this cycle for a designated period of time, e.g. 5 minutes, 10 minutes or 15 minutes.
Here are some sample intervals you can use with this training method:
Work Rest ------------------ 20 sec. 5 sec. 25 sec. 5 sec. 30 sec. 10 sec. 15 sec. 7 sec. 40 sec. 10 sec.
Typically, this type of training works very well with strength as well as cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this). Machines that must cycle slowly through their speeds as they change do not work well for this, such as a treadmill. It can also be done with running then walking, cycling then pedaling slowly, or even swimming hard then stroking languidly. You'll find it very challenging to restart your momentum from scratch on every interval! Keep moving during your short rest periods, don't stop!
In conclusion, Interval Training and more specifically IVD™ is not a difficult concept to wrap your mind around: The various types of interval training I've explained above will definitely help you attain and maintain all your objectives and aspirations, be it rapid fat loss, peak intensive sports performance, muscular growth or a new or renewed, enhanced cardio-respiratory capacity!
Although I have not provided a precise, detailed breakdown of the specifics that embody Integrated Variable Dynamics™, or the schematic in which I have drawn, developed and built my system on and from, what I have detailed here will give you an idea of what it is, why it works and perhaps an inkling as to why it is without question one of the most effective strength, speed and agility builders, in addition to an invariably effectual fat loss system and by and large, why it is one of the most efficacious training technologies available today! The rest is up to you... Go ahead, KREATE!!!
About the Author
Kurt Lee Hurley, operator of www.kreatefitness.com, whose clients refer to him as the "Secret Weapon" has built over 3,000 weight loss success testimonials and his Provo, Utah Wellness Facility, Synergy Fitness Systems has become known as a "Results Factory" a "Living Laboratory" of Achievement, Enhanced Human Performance and a place to congregate for Empowerment and of course, the Success of attaining Weight Loss RESULTS!

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