I
have written about high-intensity short-interval training several
times, because more and more research is teaching us how to maximize
our exercise benefits. Research has proven that it's a very effective
way of exercising. So how can you use this principle when exercising to
get the best results?
The secret is revealed in the reviewed research.(Cochran AJ,et.al.,2014). These researchers compared:
1. High-intensity
short interval training performed on a stationary bike, done either
for 30 seconds with 4 minutes of rest in between intervals repeated 4
times.
2. One
set of continuous exercises that were matched for total energy output
and required 4 minutes to complete as fast as possible.
Strangely enough, even though energy output was the same, the results were not!
After
the first exercise session both protocols produced similar increases
in markers of AMPK, p38 MAPK and PGC-1alpha mRNA expression. These are
proteins related to mitochondrial energy production in muscles.
These proteins were also measured after six weeks of exercising three times per week.
Here are the surprising results:
The
continuous exercise protocol did not produce the same increase in
these markers after six weeks as the short interval protocol with rest
in between sets did. It turns out that intermittent stimulus is
important for maximizing muscle adaptation.
If
you want maximum results from exercise it needs to be short, very
intensive intervals. You need rest in between the intervals to recover.
When you exercise this way your actual exercise time will be very short, only two minutes per session.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for
co-management for years . . . He is quite simply San Diego's top
functional medicine consultant.
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