Biologic Revelation: The 10 Minute No-Sweat Anti-Aging Workout by Wayne Caparas

Author:Wayne Caparas [Caparas, Wayne]
Language: eng
Format: epub
ISBN: 9781512775631
Publisher: WestBow Press
Published: 2017-04-20T18:30:00+00:00

A Quick Note on BioLogic Interval Training Workouts

These speed-training approaches to the BioLogic Method are beyond the scope of this book, but since I’ve suggested their use as replacements for endurance training methods frequently enough to warrant a simple discussion, let’s take a sufficient dive into the topic. If you are a runner, cyclist, cardiovascular machine enthusiast, endurance swimmer, or practitioner of any other type of endurance training, you can and should immediately replace your long-duration steady-state approaches with rest-infused intervalized sprinting methods. Though many of you may already insert rest periods and call these “intervals,” this minor adjustment alone will not eliminate the damage and more harm than good nature of these exercises unless you sincerely know when to stop training.

To constitute BioLogic Interval Training you must first realize you are no longer applying the fight of flight stimuli by challenging your strength, but instead by challenging your speed. For that, you’ll need to achieve between seventy-five percent and one-hundred percent of your maximum speed during the intervals if you hope to make effective inroads to triggering the BioLogic Cascade through orderly recruitment of your fast twitch and super fast twitch fibers. From there, you will need to follow all four of the BioLogic Protocols, but with even greater attention to R&R and the Three F’s progression—especially the requirement to end the training session as soon as you hit the point of true failure in your final interval. There are of course many different variables depending on the type of “speed” exercise you perform, but a full understanding of the four protocols should help clear up any questions that may arise as you experiment with these sprint intervals. If you’ve become so addicted to the long-duration part of your endurance regimen, you can always add more intervals to the basic three of the BioLogic progression. But please ensure these constitute a repeat or lengthening of the Fire and Fatigue goals of the first two sets in the Three F’s progression, and never an extension of the Failure goal of the final interval (set). Once your super fast twitch muscle fibers truly fail, if you try to force them into action again, you will without question begin damaging them. If you’ve read the full book up to this point, I know I might sound like a broken record about this issue, but this scientific fact is so critical to the BioLogic Method that it’s worth repeating, and repeating.

So study up on the four BioLogic protocols, and until we produce the handbook or video series exploring these approaches in great detail, please send me a note if you have any questions. And as previously noted in the Chapter 2 discussion of HIIT training, nothing can replace the unrivaled benefits gained from hypertrophy strength training, so please be sure to interlace your high-intensity interval training (HIIT) with BioLogic 10 Minute Workouts (The Healer). By doing so, you will in effect be performing a “high-intensity interval resistance training” program (HIIRT) that will without question make greater inroads toward triggering the full BioLogic Cascade.

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