The Trick To High Intensity Workouts, Repeat, And Repeat Again

February 27, 2014 5:24 pm 0 comments

They’re poimagespular and they’re quick. Actually, they’re popular because they’re quick, but high intensity workouts are not all equally beneficial. Gretchen Reynolds reports in the New York Times on research conducted at McMaster University that compared the benefits a single daily high intensity bout to those of repeated intervals of high intensity training. Reynold reports that researchers at the school divided 17 healthy young men and women into groups. Ten were asked to exercise on two separate days so that on one day they completed a standard HIIT session consisting of four 30-second bouts of all-out exertion, alternating with four minutes of recovery between. On another day they completed a single interval lasting for about four minutes, but one that used the same amount of energy as during the stop-and-go session. Another seven volunteers did the continuous four-minute workout three times a week for six weeks.

After six weeks, Reynolds writes, blood and muscle samples showed no variations in how the muscles of riders in the first group responded to a single session of interval training, whether of the standard stop-and-go variety or a sole sustained effort. All participants had augmented amounts of chemicals that help muscles produce energy. But wait, when the researchers studied the blood and muscle of the second group of riders after they had completed six weeks of single-interval training, they found that their muscle tissues now had only average — not augmented — amounts of the chemicals that help cells to produce more energy, which Reynolds calls “a marker of fitness.” The bottom line? “There is something important, even essential,” one researcher says, “about the pulsative nature of on-off HIIT training if you wish to reap sustained physiological improvements.” Read more in the New York Times.

Leave a Reply


Recent Posts

  • Pain Massage Works: Improves Blood Flow, Eases Soreness

    Massage Works: Improves Blood Flow, Eases Soreness

    Massage may be another pleasure of the pampered class, but unlike some other pleasures, it does some serious good. How do we know? Because researchers at the University of Illinois at Chicago asked 36 healthy young adults to use a leg press machine until their legs became sore, then gave half the group a Swedish leg massage, and had all of the participants rate their muscle soreness on a scale from one to 10. A third comparison group didn’t exercise, […]

    Read more →
  • Attitude Fitness Pain Uncategorized Get Used To It: Decline Begins At 24

    Get Used To It: Decline Begins At 24

    By now, if researchers at Simon Fraser University are correct, most SportsGeezer readers have been getting a little slower and a little less sharp for decades. Yes, decades. In fact, based on an analysis of digital performance records of 3,305 StarCraft 2 players aged 16 to 44, researchers have concluded that our cognitive performance starts going downhill at age 24. The good news for those who are well past 24? “Older players, though slower, seem to compensate by employing simpler […]

    Read more →
  • Eating Well Gear One-Two Punch For Body Fat: Green Tea + Exercise

    One-Two Punch For Body Fat: Green Tea + Exercise

    Exercise is a great way to lose weight, but exercise combined with green tea is even greater. A Penn State news release reports that researchers at the school found that high-fat-fed mice that exercised regularly and ingested green tea extract showed an average body mass reduction of 27.1 percent and an average abdominal fat mass reduction of 36.6 percent in just 16 weeks. Is that a lot? Well, mice that ingested green tea extract but did not exercise or those […]

    Read more →
  • Pain Exercises To Prevent ACL Tears

    Exercises To Prevent ACL Tears

    Writing in the New York Times, Gretchen Reynolds claims that proper warm-up exercises have been shown to reduce ACL tears by 50 percent. What exercises? Well, for starters, there are the exercises in the video below.

    Read more →
  • Attitude Pain Anger Multiplies Heart Attack Risk By Five

    Anger Multiplies Heart Attack Risk By Five

    Forget “Don’t get angry, get even.” Try “Don’t get angry and spare yourself a heart attack.” The New York Times reports on research conducted at Harvard Medical School suggesting that in the two hours after an outburst of anger, the risk of angina and heart attack increases by nearly five times, while the risk of ischemic stroke and cardiac arrhythmia increases by more than three times. The researchers got there by combining data from nine studies of anger outbursts among […]

    Read more →
  • Pain Extreme Sports = Extremely High Rate of Head Injuries

    Extreme Sports = Extremely High Rate of Head Injuries

    Mountain biking, snowboarding, surfing, motocross, snowmobiling, downhill skiing and skateboarding are fun, largely because they can be wickedawesomefast. They are also, according to research conducted at the department of orthopaedic surgery at Western Michigan University School of Medicine, wickedawesomedangerous. In fact, they are sufficiently wickedawesomedangerous to have caused 4 million injuries since 2000, and to now cause more than 40,000 head and neck injuries a year. HealthDay reports on the Michigan conclusions, which are based on information collected by the […]

    Read more →
  • Pain Glucosamine Does Nothing For Knee Pain

    Glucosamine Does Nothing For Knee Pain

    Yes, it’s true: Millions of people pay large amounts of money for something that does absolutely nothing. Glucosamine, alleged to relieve pain and slow damage in arthritic joints, does neither, at least in knee joints, according to a study published in the journal Arthritis & Rheumatology.  HealthDay reports that researchers, working with 200 people with mild to moderate pain in one or both knees, randomly selected some to drink 1,500 milligrams a day of glucosamine and some to get a […]

    Read more →
  • Attitude Pain Worried About Senior Moments? Forget About Them

    Worried About Senior Moments? Forget About Them

    Are you worried that your forgetful senior moments are an indicator of things to come? Forget about it. That’s the advice from researchers at the Institute of Primary Medical Care in Kiel, Germany, where a recent three-year-long study of people with mild cognitive impairment found that 42 percent returned to normal mental function, 36 percent retained their mild impairment and only 22 percent developed dementia.  HealthDay reports that the study found that 21 percent of participants fluctuated between mild cognitive impairment […]

    Read more →