قالب وردپرس درنا توس
Home / Fitness and Health / Tip: Everyone should do this kind of HIIT

Tip: Everyone should do this kind of HIIT



Lifters are often confused as to whether to do "heart" or not. Sometimes they think that they should do it because it is good for them, and sometimes they think that they should do it to stay slim. They certainly would not mind if Cardio increased their work capacity, but they also believe that it could nullify muscle growth.

Just thinking about it makes the head of a lifter hurt.

There is an answer. even though. A recent study in the Journal of Physiology suggests that a brief HIIT exercise performed in a specific way can double many of the physiological benefits of an endurance workout without destroying the muscles.

This exact method of HIIT training also leads to the creation of new mitochondria, a big bonus for lift drivers.

What they did

The researchers recruited 1

2 experienced male cyclists. They then took blood samples and dug tiny muscle pieces out of their thighs for analysis. The cyclists then participated in three separate training sessions on three different days:

  • The first training was to ride a stationary bike for 50 minutes at a moderate pace (70% of VO2 max).
  • The second training was to ride a stationary bike as hard as they could, for 5 seconds and then slowly (recovery) for 30 seconds, a task they repeated 18 times. The third training was to drive a stationary bike as hard as possible for 20 seconds and then slowly peddle it (recovery for 2 minutes, a task that they repeated 6 times.)

More muscle and blood samples were taken taken just after the workout and three hours later.

  Spinning

What they found

The same amount of energy when performing the second and third training protocols (of the two HIIT workouts), although the workouts were in the 20-second period. Interval at peak intensity (120 seconds) totaled more time than the workouts in the 5 second interval (90) second s). However, 20-second interval training had an unexpected benefit: it stimulated a greater increase in epinephrine and lactate, resulting in a higher level of PGC-1alpha, a protein involved in the production of new mitochondria [19659002] While the 5-second interval workouts were of some benefit, the results remained in comparison to the 20-second workouts. The 50-minute endurance exercise also resulted in an increase in PGC-1alpha, but this was mainly due to the decrease in glycogen, not the increase in epinephrine and lactate.

What This Means to You

7 Very Short Seizures The interval (20 seconds in this case), the ball-out exercise, followed by 2-minute recovery sessions with slow concatenation each, leads to many benefits of endurance training.

In addition, this leads to the production of new mitochondria. These are cellular components that pump protons across a membrane to produce electrical charges equivalent to the power of a flash of light over a few nanometers.

(Because of these mitochondria, your body is grams for 10,000 grams.) Times more energy than the sun, even when you're sitting comfortably.)

From a sporting perspective, increasing the number of mitochondria in your muscle cells could be huge improvements Power endurance that does not decrease with the pas sing of years.

And perhaps most importantly, at least for the fragile psyche of the average lifter, these short, 20-second HIIT exercises can not offset the impact of your weight training. They are too short to break down muscle and they are not stressful enough to dip into your recovery abilities.

The user recommends that performing this kind of HIIT cardio training after weight training is not really a valid reason why you could not do it as a good systemic warm-up before a weight training session.


The best HIIT for strong guys



Build muscle, end disease, live longer

  1. Source
    1. M. Fiorenza, T.P. Gunnarsson, M. Hostrup, F.M. Iaia, F.Schena, H. Pilegaard J. Bangsbo, "Metabolism-dependent Regulation of the Mitochondrial Biogenic Molecular Response to High-Intensity Exercises in Human Skeletal Muscle." May 04, 2018.

Source link