Short and infrequent exercise, why they are effective and who fit
Health / / December 19, 2019
To change your body, you do not have much time. A 15-minute exercise once or twice a week - this is the best format to maintain good shape and health promotion.
Most people believe that for a set of muscle mass and strength you need to spend many hours in the gym. It is this misconception prevents some start to play sports. Brief and infrequent exercise can bring the body more good than hours of training a day.
Why are they effective?
One of the main causes of disputes in weightlifting - it is the frequency and duration of training. Fitness industry assures us that it is necessary to engage five times a week. And the reason for this lies not in the desire to help us improve our body, and in simple commercial purposes. Fitness centers and clubs, sports shops and magazines tend to earn more, and therefore sell more of its services.
There is another, scientifically grounded opinion: there is no need to train often and do a lot of approaches to maximize muscle growth. According to MD Dag Makgaffa
Doug McGuff, M.D. Body By Science. Biological indicators strongly suggest that the optimal frequency of training for 95% of the population - more than once a week. This recommendation is based on a number of factors, chief among them - that the rate of recovery and growth of muscles after an intense workout is much less than most people think (5-10 days).MD Doug Makgaff book "Body for Science"Muscle growth is actually slower process than the healing of wounds from burns. Healing begins to burn ectodermal germ line, wherein the rate of healing is relatively higher because the epithelial cells are rapidly changing. For example, a scratch on the cornea usually heals within 8-12 hours. Healing occurs in muscle tissue of mesodermal germ line, wherein the rate of healing is usually much lower.
Moreover, the doctor advises Makgaff practice workout lasting 12 minutes - the optimal time for burning of sugar and fat. These brief exercises designed for a limited energy supply of the organism in the environment high energy needs that occur through the use of only glycogen and fat. During long intensive loads used all glycogen and certain fat stores. The result is that the body begins to burn as fuel valuable muscle tissue that we, on the contrary, are trying to restore.
The results of research
British scientist James Fischer was a study that proves the effectiveness of sports training with minimal time James Fisher, James Steele, Pat McKinnon. Strength gains as a result of brief, infrequent resistance exercise in older. .
Tested 14 men and 19 women aged 55 years (on average). Members for 84 days takes less than 15 minutes twice a week. The training program consisted of exercises on simulators: pull down, bench press, pull on the low block, clean and press and leg press. As a result of the study participants achieved a substantial increase in strength and endurance - 55% more than before the start of classes.
Valid evidence of the ineffectiveness of prolonged exercise led Bond University (Australia) Kelly A. Shaw, Hani C. Gennat, Peter O'Rourke. Exercise for overweight or obesity. . According to the results of 43 studies conducted among 3476 participants, with 45-minute sessions four times a week (69 hours of physical activity), the average weight loss was only 1 kg.
How to do it?
- Trainings are held once or twice a week.
- The duration of training is 12-15 minutes.
- Five exercises on most major muscle groups - is the optimal number for one workout.
- Each exercise is only one approach to muscular failure.
- Used only INFRASLOW paced exercise: 10 seconds up and 10 seconds down.
- The transition between exercises performed in less than 30 seconds.
- Gradually, as you progress, you need to add weight to the simulators.
To fit such a workout?
We often do not have enough time to visit the gym, so quick workout could be the only form of activity that is easy to fit into your daily schedule.
For some people, frequent and prolonged occupation - an impossible task, which can bring more harm, than good. In this case, getting exercise, of course, necessary. This applies to the elderly and to those with poor athletic training and some physical limitations.
For example, such training is well suited suffering from osteoporosis. Exercises are performed slowly and long, which leads to their increased safety. In this work the muscles occurs at the maximum level when the load is very gentle on the joints.
Output
Short and sparse training can achieve muscle wasting within the interval from 40 to 90 seconds with the performance for one session no more than five simple exercises on most major muscle groups with 5-10 days break in between training.
Of course, the reduction of human abilities lie within a wide range, but training with less frequency accurately will not hurt anyone.