Hey everybody, so let’s jump into part 2 of our Advanced Interval Sequencing protocols.
Today I’m going to introduce you to the Threshold system.
Now if you haven’t watched part 1 of this series, it’s important you check that one out which covers the Aerobic Endurance, or Steady State Cardio, system before continuing with this video.
That’s because these systems work and build on each other, and actually work in sequence.
So let’s talk about the Threshold system and its pros and cons so that you can then go and apply it.
Pros of the Threshold System
One of the biggest pros of the Threshold system is that it’s fun and challenging.
The way this protocol is set up is that the intervals are a bit longer in duration, and they require that you pay attention a bit more when you follow the protocols.
Another positive is that it’s moderately efficient. In other words, this type of protocol can be done in anywhere from 20 to 30 minutes, so it doesn’t require say 45 to 60 minutes of training.
A third pro of the Threshold sequence is that it is a “Primer,” so by applying these Threshold intervals, you actually prime your body to burn more fat and calories.[pro_ad_display_adzone id=”8825″]
Cons of the Threshold System
As far as the cons to this system, it can be difficult to monitor the intensity of the workouts.
These types of intervals are typically one to three minutes in length, so they’re a little bit longer than the shorter HIIT (high intensity interval training) intervals.
As a result, it can be difficult to monitor and sustain your intensity as you progress through the longer interval.
Another negative is that it has a limited Afterburn effect. By now you’ve probably heard of EPOC, or Excess Post-Exercise Oxygen Consumption.
EPOC is really just a fancy acronym for the amount of fat and calories burned after a workout.
A lot of research shows that this EPOC effect can extend anywhere from four to twelve hours after a workout, meaning your metabolism remains elevated during this period.
As we covered previously, the Aerobic Endurance protocol offers little to no EPOC effect. The Threshold protocol in comparison offers a limited EPOC Afterburn effect.
So the Threshold protocol does offer more of this Afterburn effect than the Aerobic Endurance or Steady State protocol, but considerably less than the protocol we’ll be discussing in part three of this series.
The final con of the Threshold protocol is that it requires planning.
In other words, you must plan your work and work your plan if you want this system to work properly for you.
If you don’t plan your workout properly in this system, you’re not going to get the “Primer” part working correctly and you’re not going to get the desired effect as a result.
Here’s a shortened more efficient version for those of you looking for a faster threshold workout if you don’t have 20-30 minutes:
(Click the image to enlarge)
Or if you are over 40 and looking for an even more effective protocol CLICK HERE For The 12 Minute Shortcut Karen Used To Shrink Her Waistline 1 INCH Per Day.
Keep working hard!
Your friend and coach,