Work by scientists at McMaster University in Hamilton,
Ontario and other institutions show 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.
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal shows that in 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“There is very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla. and co-author of the article.
This interval training requires intervals. The extremely intense activity must be intermingled with brief periods of recovery. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal shows that in 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“There is very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla. and co-author of the article.
This interval training requires intervals. The extremely intense activity must be intermingled with brief periods of recovery. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.
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