Sprint training

Found a way to train five times less

Vyacheslav Golovanov, GeekTimes

Canadian physiologists from McMaster University found out that a minute of endurance exercises can replace 50 minutes of training – for the cardiovascular system, the result will be the same (Just 1 minute of intense exercise produces health benefits similar to 50 minutes of moderate exercise). A minute is divided into three segments of 20 seconds, stretched over a 10-minute workout.

The researchers compared sprint training (sprint interval training, SIT) with moderate-intensity continuous training (MICT). To do this, a group of 27 people leading a sedentary lifestyle, for 12 weeks engaged in training on exercise bikes according to various methods.

Part of the group was engaged in the SIT method, where three 20-second intervals are used, designed to "lay out" in full force. Before and after each interval there is a 2-minute warm-up.

The other part was engaged in more classic MICT workouts, where you need to pedal for 45 minutes, bringing the pulse to 70% of the maximum. Before training, it was supposed to do a 2-minute warm–up, and after - a 3-minute hitch.

The control group of people studied in the experiment did not participate in training.

The measurement was carried out on such health indicators as insulin sensitivity and cardiorespiratory state. After 12 weeks of training, representatives of both training groups showed strikingly similar signs of progress. Cardiorespiratory state was measured by peak oxygen uptake – in both groups it increased by 19%.

"Most people complain about lack of time as the main factor hindering their physical activity," says the study's lead author, kinesiologist, Professor Martin Gibala. – Our approach proves that you can choose interval training, which will be more effective in time, and the results will be comparable to traditional ones. At the same time, the basic principle of training is preserved regardless of their type. Running up the stairs at lunchtime can also be an effective exercise activity."

Portal "Eternal youth" http://vechnayamolodost.ru  10.05.2016