Train Smart

Australian Natural Bodz - - Contents -

10 min­utes, 3 times a week for a fit­ter health­ier, slim­mer body! The def­i­ni­tion of over train­ing. High reps pro­duce long lasting mus­cle. Exercising be­fore break­fast still the best recipe for fat loss. The Dan­gers of bulk­ing up!

Ifyou spend just ten min­utes do­ing in­ter­val train­ing three times a week you’ll find yourself be­com­ing no­tice­ably fit­ter, health­ier and slim­mer. Cana­dian sports sci­en­tists have writ­ten about it in PLoS One. And it doesn’t stop there: dur­ing the very short train­ing ses­sions, you only have to ex­ert yourself to the max for 20 sec­onds, three times. Study For a pe­riod of 12 weeks the re­searchers got nine­teen healthy men with a seden­tary life­style to train in a gym three times a week. Six men did not train­ing and func­tioned as the con­trol group. [CTL] Ten men cy­cled for 45 min­utes at an in­ten­sity of 70 per­cent of their max­i­mal heart rate [MICT]. Nine men did an in­ter­val train­ing [SIT] ses­sion that lasted only ten min­utes. Dur­ing this short pe­riod the men cy­cled as fast as they could three times for 20 sec­onds. Be­tween the short ex­plo­sive bursts the men cy­cled for two min­utes at low in­ten­sity. Re­sults The men in the two train­ing groups all lost a small amount of body fat. In both groups the fat per­cent­age de­creased by two per­cent­age points. The max­i­mal oxy­gen up­take, the most im­por­tant in­di­ca­tor of fit­ness, in­creased by al­most twenty per­cent in both train­ing groups. PRE = be­fore train­ing started; MID = after 6 weeks of train­ing; POST = after 12 weeks of train­ing. If you spend just ten min­utes do­ing in­ter­val train­ing three times a week you’ll find yourself be­com­ing no­tice­ably fit­ter, health­ier and slim­mer. Cana­dian sports sci­en­tists have writ­ten about it in PLoS One. And it doesn’t stop there: dur­ing the very short train­ing ses­sions, you only have to ex­ert yourself to the max for 20 sec­onds, three times. The study showed that the short in­ter­val train­ing im­proved in­sulin sen­si­tiv­ity al­most as much as the tra­di­tional longer train­ing ses­sions did. The re­searchers re­gard this as “per­haps the most strik­ing and novel find­ing from the present work”. The re­searchers took a small piece of mus­cle fi­bre from their sub­jects’ vas­tus lat­er­alis mus­cle and mea­sured the ac­tiv­ity of the mi­to­chon­dria us­ing cit­rate syn­thase. The en­zyme cit­rate syn­thase is needed for the first step of the cit­ric acid cy­cle, a com­plex re­ac­tion in which cells con­vert nu­tri­ents into en­ergy. The test showed that the in­ter­val train­ing and con­ven­tional train­ing ses­sions boosted the ac­tiv­ity of cit­rate syn­thase by the same amount. Con­clu­sion “The ma­jor novel find­ing from the present study was that 12 weeks of sprint in­ter­val train­ing in pre­vi­ously in­ac­tive men im­proved in­sulin sen­si­tiv­ity, car­diores­pi­ra­tory fit­ness, and skele­tal mus­cle mi­to­chon­drial con­tent to the same ex­tent as tra­di­tional mod­er­ate-in­ten­sity con­tin­u­ous train­ing, de­spite a five-fold lower ex­er­cise vol­ume and train­ing time com­mit­ment”, the re­searchers wrote. “This in­ves­ti­ga­tion rep­re­sents the long­est com­par­i­son of sprint in­ter­val train­ing and mod­er­ate-in­ten­sity con­tin­u­ous train­ing to date and demon­strates the ef­fi­cacy of brief, in­tense ex­er­cise to im­prove indices of car­diometabolic health.” “While sprint in­ter­val train­ing is clearly a po­tent stim­u­lus to elicit phys­i­o­log­i­cal adap­ta­tions, this type of ex­er­cise re­quires a very high level of mo­ti­va­tion and is clearly not suited for every­one.”

Photo by Steve Jones mur­ray cal­cutt

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.