The fitness gains promised by interval training sometimes sound too good to be true. And indeed, this sort of sprint-focused workout is only one part of a well-balanced fitness program. But it is an important part, particularly if you want quick results.
Consider recent studies published in the Journal of Applied Physiology and Journal of Physiology, conducted by the Exercise Metaolism Research Group at McMaster University in Hamilton, Ontario. Researches there found that a total of two to three minutes of sprinting, done in 30-second bursts during a 20-minute workout three times a week, produced the same results as three endurance cycling sessions per week, each of which lasted 90 to 120 minutes. In other words, just one hour of interval training produced what would otherwise take up to six hours of steady-state exercise to accomplish.
Plus, after just two weeks, or six workouts, tests indicated that these subjects increased their endurance on average by 100 percent, and their muscles began using oxygen and more efficiently to burn fuels. Lead researcher Martin J. Gibala, PhD, says rapid-fire results can apply to beginners and elite athletes alike, but he cautions that any decision to go all-out requires medical clearance and a baseline of fitness.
Consider recent studies published in the Journal of Applied Physiology and Journal of Physiology, conducted by the Exercise Metaolism Research Group at McMaster University in Hamilton, Ontario. Researches there found that a total of two to three minutes of sprinting, done in 30-second bursts during a 20-minute workout three times a week, produced the same results as three endurance cycling sessions per week, each of which lasted 90 to 120 minutes. In other words, just one hour of interval training produced what would otherwise take up to six hours of steady-state exercise to accomplish.
Plus, after just two weeks, or six workouts, tests indicated that these subjects increased their endurance on average by 100 percent, and their muscles began using oxygen and more efficiently to burn fuels. Lead researcher Martin J. Gibala, PhD, says rapid-fire results can apply to beginners and elite athletes alike, but he cautions that any decision to go all-out requires medical clearance and a baseline of fitness.
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In other words, just one hour of interval training produced what would otherwise take up to six hours of steady-state exercise to accomplish.
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