Say bye bye to all those old 1 hour-sessions at the gym. If you get bored of spending hours and hours there, I have good news for you.
Finally the science discover what a lot of us have been thinking in the last years: training with high intensity in a short period of time is as effective as training low-intermediate intensity during 45 minutes or 1 hour.
According to the American Journal of Physiology—Regulatory, Integrative and Comparative Physiology, High Intensity training has beneficial improvements in mitocondrial function.
The study consisted in eight young adult volunteers participating in cycling workouts of varying intensity.
- Moderate intensity consisted of 30 minutes of continuous exercise at 50 percent peak effort.
- High-intensity interval exercise consisted of five four-minute cycling sessions at 75 percent peak effort, each separated by one minute of rest.
- Sprint cycling consisted of four 30-second sessions at maximum effort, each separated by 4.5 minutes of recovery time.
The researchers noted that the volunteers’ levels were an appropriate amount to potentially promote cell responses that benefit metabolic function rather than cause damage.
In addition, the research team found that fewer minutes of higher-intensity exercise produced similar mitochondrial responses compared to a longer moderate-intensity activity.
The researchers stated, “A total of only two minutes of sprint interval exercise was sufficient to elicit similar responses as 30 minutes of continuous moderate-intensity aerobic exercise“.
This is great, as you do not have to waste hours driving to the gym and exercising for hours to lose the stubborn fat. Just do it at home or your neighborhood.
Sprints, Jumping, bodyweight exercises and brief periods of rest between sets is all what you need. No excuses now. It does not matter if you have equipment or not.
Forget about marathons and iron man. 30 years ago it was the only (known) way to lose weight. However checking the sprinters body and the marathonians bodies, you noticed something might be wrong.
The sprinters have a decent amount of muscle and few body fat, while marathonians barely have muscle mass and body fat.
So how long do you need now to complete a good session of high intensity? 30 minutes? 20? It is nothing!! Even you can be burning calories the 24 hours after the workout. Another of the benefits of high intensity.