you're the type of person who invokes the "I'm too busy to exercise"
clause when it comes to exercising, it's time to find a new excuse.
who have been studying interval training have found that it not only takes
less time than what is typically recommended, but the regimen does not have to
be "all out" to be effective in helping reduce the risk of such diseases
at Type 2 diabetes.
study appears in the March 2010 issue of The Journal of Physiology.
we've been able to show is that interval training does not have to be "all
out" in order to be effective and time-efficient," says Martin Gibala,
professor and chair of the Department of Kinesiology at McMaster University. "While
still a very demanding form of training, the exercise might be more achievable
by the general public - not just elite athletes - and it certainly doesn't require
the use of specialized laboratory equipment."
Gibala's first study on interval training was published five years ago, a growing
body of research has zeroed in on this particular style of exercise in which you
train hard but for less time.
research by the McMaster group involved 30 seconds of maximal pedaling
on a special bike followed by four minutes of recovery, and repeated 4-6 times.
new study involves eight to 12 one-minute bouts of exercise on a standard stationary
bicycle at a relatively lower intensity with rest intervals of 75 seconds, for
a total of 20-25 minutes per session. The workload was still above most people's
comfort zone - about 95 per cent of maximal heart rate - but only about half of
what can be achieved when people sprint at an all-out pace.
is the trade-off for the relatively lower intensity," says Gibala. "There
is no free lunch; duration must increase as intensity decreases."
the total amount of exercise performed was higher than in Gibala's previous interval
training studies, the overall time commitment was still lower than what is typically
recommended by public health agencies.
used in the study performed six training sessions over 14 days. After the two
week training period, the subjects showed the same benefits that Gibala's team
has previously observed after traditional, long-duration endurance training: improved
exercise performance and muscular adaptations that are linked to reduced risk
of diseases such as Type 2 diabetes.
study was made possible by funding from the Natural Sciences and Engineering Research
Council of Canada.
is currently taking his research a step further by studying the effects of interval
training on middle-aged and elderly participants who are non-traditional exercisers.
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