high intensity interval training

By

The esoteric benefits of high intensity strength training

personal trainers at work personal training New Orleans

A small improvement in isolation is just that, a small improvement, but if you add up all the small improvements it can be quite significant, even life changing. There is an incredibly long list of benefits from high intensity strength training.

From the website Body By Science, some of less familiar more esoteric benefits of high intensity strength training:

-Reversal of age-related gene expression

By

Doctor says asthmatic's improvement using high intensity interval training is remarkable

personal trainers at work personal training New Orleans

I am an asthmatic prone to bronchitis and debilitating migraines induced by sinusitis.

A year and half ago I got pneumonia, chronic bronchitis, and my asthma flared up and stay flared.  I was weeks using a nebulizer to get the asthma under control.  

My oxygen consumption level was in the low 80 percent range.  My heart had to work harder to get the oxygen I needed. As a result my blood pressure rose, and my resting pulse was twenty beats per minute higher. I was listless and constantly tired. 

Forced expiratory volume (FEV) measures how much air a person can exhale during a forced breath.  My FEV test was one long wheeze.  I was a mess.

By

Peak strength and endurance at the same time, Is it doable?

personal trainers at work personal training New Orleans

An active Marine who trained a lot once told me, "Whenever I do my personal best at bench press my running is way off, and whenever I am at my best at running my bench press suffers".

Alan Page was a 260 pound defensive tackle for the Minnesota Vikings. Toward end of his career he had trained for and completed a marathon – the first active NFL player to do so. He lost a significant amount of muscle; so much so that he switched position to linebacker at 225 pounds. When you run great distances carting around more muscle is demanding.

By

High intensity interval training increases endurance

personal trainers at work personal training New Orleans

From this article, Scientists Discover Why High Intensity Interval Training (HIIT) Can Match Endurance Training discussing HIIT:

“Short bursts of just a few minutes of exhausting physical activity can prepare muscles to work harder, boosting the production of new  mitochondria  (powerhouses of the cells, generating the energy that our cells need to do their tasks), which culminates endurance enhancement much like more time consuming endurance training. High-intensity exercise triggers the breakdown of calcium channels as a result of an increased production of free radicals.”

By

High Intensity Interval Training (HIIT)

personal trainers at work personal training New Orleans

From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.

“It sounds too good to be true”

If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.

“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”

By

Short Effective Workouts

personal trainers at work personal training New Orleans

From this article Short workouts: Will exercising for 15 minutes once a week get you fit?

“The key to the short workout’s success revolves around a concept known as high-intensity interval training (HIIT). HIIT is a heightened form of interval training that involves alternating between periods of short, intense physical activity and fixed periods of low activity or rest. Intervals can include anything from fast squats and pushups to weight lifting and powerful cardio.”

The goal in exercise is expose the body to more than it is used to handling. If given enough time for recovery the body as a form of self-protection will come back stronger, more enduring, and more able to withstand the stresses previously placed on it. That can take one hour or two, or it can take less than ½ an hour. Regardless of the time period at the end the session you want to come out spent.

By

Brief Bouts of High Intensity Training Improves Maximal Oxygen Uptake

personal trainers at work personal training New Orleans

From this study, Low-and High-Volume of Intensive Endurance Training Significantly Improves Maximal Oxygen Uptake after Ten Weeks of Training in Healthy Men comes this quote:

“Our study demonstrated that slightly overweight and healthy individuals only required brief, duration bouts of exercise with good effort three times a week, to produce large increases in VO2max and work economy and reduce blood pressure and fasting glucose levels.”

And this:

“The present study demonstrates that a relatively intense stimulus administered only once and for a relatively short duration can substantially improve VO2max and work economy. A single bout of 4-minute interval training three times per week will not solve all lifestyle-related problems for people already obese or overweight, and it is not the only solution for inactive persons with a BMI below 25.”

By

Long distance running lowers testosterone; sprint training increases it

personal trainers at work personal training New Orleans

From This study, Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes: "Relatively short duration exercise bouts at maximum or near maximum intensity appear to increase serum testosterone levels, with measurable changes evident within minutes. However, with prolonged acute submaximal exercise bouts of approximately two hours or longer, suppression of circulating testosterone is noted which may remain for several days. "

By

The benefits of human growth hormone and how to increase levels naturally

personal trainers at work personal training New Orleans

According to the Mayo Clinic Human Growth Hormone (HGH) can:


  • Decrease body fat

  • Increase exercise capacity

  • Increase bone density

  • Increase muscle mass

 

HGH levels are higher when we are young and growing and decrease with age. Raising HGH naturally is a good thing for most people. How to do that? One study, The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint looked at the different responses to sprinting six seconds versus 30 seconds on a stationary bike. They found that:

Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint.

By

High intensity interval training produces metabolic adaptations in far less time compared to traditional methods

personal trainers at work personal training New Orleans

In a two week study ( Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance) researchers compared changes produced by sprint-inteval training (SIT) versus high volume endurance training (ET). Total training time 2.5 hours for SIT and 10.5 hours for ET, and total training volume was 90% lower for SIT versus ET

From the study: Brief, intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training....Given the large difference in training volume, these data demonstrate that SIT is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.

Syndicate content