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Sports Science 60 seconds training with maximum strength with the same effect as 45-minute sports
Are you one of those people who would like to exercise a bit more, but never have enough time for it? Then there's good news for you now: Researchers found that a sports program consisting of a sixty-second sprint exercise and nine minutes of light exercise is enough to achieve the same fitness improvement as you normally would by fifty minutes of moderate exercise is triggered.
While most people want to improve their health and get fit, at the same time they want to spend as little time as possible. Earlier one would have said that these two points completely contradict each other and so a training is not possible or leads to no results. However, McMaster University researchers found out in a research that ten minutes of total training is enough to achieve the same improvement in fitness as moderate training for about fifty minutes.
The physicians published the results of their study in the journal "Plos one".
Physicians have found that short interval training has the same impact on our fitness and health as moderate exercise over a period of about fifty minutes. (Image: Igor Mojzes / fotolia.com) Physicians test the results of the Sprint Interval Training (SIT)
So-called Sprint Interval Training (SIT) is a type of training strategy in which people supplement a short, extremely intense workout with longer, low-intensity recovery time. For example, one minute of sprinting followed by nine minutes of light training like jogging. For people who say that they would like to do more sports but do not have time, there are no excuses, explains Professor Martin Gibala of McMaster University in Canada.
Athletes rely on intervals during training to improve their speed and performance. However, these intervals are usually part of a broader weekly exercise program. Such training usually involves less intense training, such as long-distance running, the scientists explain. Over the past few years, people have had the idea of carrying out only a short interval training that includes all training sessions and still achieves good results. The attraction of such a workout should be immediately clear. The training sessions would be so short that really everyone has time to perform them, the doctors say.
Effects of twelve weeks of training analyzed
In their study, the researchers examined 27 men who had no routine exercise before the examination. The scientists randomly divided the participants into two different groups. Subjects were then asked to complete either endurance training or sprint interval training.
Over a period of twelve weeks, the men had to cope with three weekly sessions on a stationary bike, the authors explain. There was a small group of men who served as a control group and were asked not to do any exercise. The sprint interval practice consisted of the following exercises: a two-minute warm-up, a 20-second maximum-speed sprint, two-minute slow-paced rest, another 20-second sprint, another two-minute rebound, then a final sprint over 20 seconds. Thereafter, the cooling was continued for three minutes, say the doctors. The build-up of endurance training was as follows: two minutes to warm up, then a 45-minute ride at moderate speed, followed by a three-minute cool down, the experts add.
Sprint Interval Training improves our oxygen consumption and muscle functions
After twelve weeks, both groups showed an increase of around 19 percent in their so-called VO2 peak test. This analyzed the highest amount of oxygen that our body consumes every 30 seconds during training, explain the authors. In addition, a muscle tissue biopsy was performed, which showed an improvement in muscle functions, the researchers say. So, to make it short: there are no more excuses! If you have ten minutes, you can start training now and live fitter and healthier lives in the future. (As)