recent SCIENCE & GUIDE 2 High-Intensity Interval Training (HIIT)

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recent SCIENCE & GUIDE 2 High-Intensity Interval Training (HIIT)

This topic contains 4 replies, has 4 voices, and was last updated by  Onel 3 years, 4 months ago.

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  • THE SCIENCE & GUIDE 2 High-Intensity Interval Training

    The Scientific 7-Minute Workout
    that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

    Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

    The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

    http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

    HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment

    http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

    great simple 4
    WEIGHT LIFTERS/ EXERCISERS / RUNNERS / BICYCLERS / CLIMBERS

    THE COMPLETE GUIDE TO INTERVAL TRAINING [INFOGRAPHIC]

    http://greatist.com/fitness/complete-guide-interval-training-infographic

    DR MOSLEY SPOKE TO THIS SCIENTIST

    http://www.dailymail.co.uk/health/article-2255867/Is-minutes-week-exercise-need-fit-Scientists-say-ideal-fitness-regime-involves-intense-bursts-activity.html

    I tried this the other day in the gym after watching Michael Mosley on you tube doing a short interval bursts of high intensity cycling. This entire excercies is about 3 minutes in duration.
    1 minute of easy biking then 20 sec of high intensity speed another rest period and another 20 sec then repeat for a third time.

    They suggest you do this small exercise 3x a week. For some people it works with weight loss however this is determined by a persons genetic makeup. If you have the proper genes the benefits will be very good however Michael lacked the right genetic sequence to achieve the maximum results.

    hi eddy

    “Michael lacked the right genetic sequence to achieve the maximum results.”
    so did i

    ooops forgot 2 put link 4 his video

    “The Truth About Exercise” 28 February 2012

    Michael Mosley investigates recent scientific research that could change the way people exercise, including a study that suggests many could benefit from just three minutes of high-intensity activity a week. He also discovers the health benefits of seemingly innocuous actions, such as walking and fidgeting, and learns why some people do not respond to exercise at all.

    THE TRUTH ABOUT EXERCISE

    http://vimeo.com/51836895

    @wiltldnrusa
    “some people do not respond to exercise at all.”

    I always respond, sometimes it’s in the opposite direction.

    Hand grip exercises reduce blood pressure by huge amounts – more than aerobic and HIIT training. Eg A quick 16 point reduction in blood pressure was found in response to hand grip exercises by Michael Mosley’s team.

    Micheal Mosley covered this in Trust Me I’m a Doctor, series 5 episode 1
    http://www.bbc.co.uk/programmes/articles/3nvRZxYFPxHCCvxGwmDt0cC/is-there-a-short-cut-to-getting-fit

    Here is a link that shows hand grip strength is a better predictor of cardiovascular and non cardiovascular death than blood pressure and even of levels of physical exercise!!!! And, incredibly, fairly small differences in hand grip strength make big differences in mortality risk.

    http://www.abc.net.au/radionational/programs/healthreport/grip-strength-predicts-death-better-than-blood-pressure/6708018

    Definitely something I’m adding to my fasting, dietary, and exercise habits.

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