Dr. Lam Author of
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Try The New Exercise: HIT
A new study shows that high intensity interval training (HIT) can produce the same results as traditional exercise. These intense workouts are made up of short bursts of intense exercises with small recovery breaks in between.
Experts found that doing ten one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously. The test subjects pedaled at around half the speed involved in an all-out sprint using an ordinary exercise bike. The results were shown to be as good as going all out. Researchers announced that interval training does not have to be extreme to be effective. The standard stationary bicycle and workload came to about 95% of maximal heart rate—above the comfort zone, yet half of what is achieved when people sprint at an all-out pace. This less extreme HIT method is better for older, less fit, and slightly obese people who might not be able to do extreme exercises.
Exercise helps the muscle use oxygen to produce energy in mitochondria, the microscopic power station of cells. Running and cycling for a few hours a week helps to expand the blood vessels that supply muscle cells and increase the mitochondria number in muscles so that a healthy person can live more actively with less stroke, heart attack, or diabetes risk. However, repeated moderate long-term exercise is time consuming. The same results can be secured with HIT.
Source: Journal of Physiology
Marathon
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