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Tip: Short burst training for life gains



I can eat more now. Weird.

I once lived in a downtown apartment on the third floor of a 12-storey building. That baffled me: wait with the slow elevator just to get to the third floor? Or did I call it "exercise" and go up the stairs several times a day … even after coming home from a brutal leg day?

I chose most of the time for the stairs (admitted, mostly out of impatience). , After a year I noticed something: I could eat more without increasing in fat. Nice.

We have known for some time that NEPA – the amount of exercise you get outside the gym – plays a big role in fitness, health and calorie consumption. But what happens if you turn on this non-fitness activity?

Well, in the case of a new study, you are switching from normal NEPA to something called "SIT" … and it really improves your overall health traits. [1

9659006] Exercise "Snacks"

SIT stands for Sprint Interval Training: Short exertion, e.g. B. pulling a staircase. Previous studies on climbing stairs have shown that cardiorespiratory fitness rapidly improves arterial stiffness and blood pressure and even increases leg strength. One study even showed that living in a two-story home gives the average person a longer life.

In much of the previous research, stair climbs were performed, instead a new study focused on "exercise snacks" – short busts activity separated by an hour or more. Do you know, as if you would take the stairs as often as possible in the course of your everyday life?

The researchers recruited a bunch of sitting young adults and ordered them to climb a three-flight staircase three times a day. Each stairway was separated from one to four hours to illustrate how climbing would look like to someone working in an office building or living in an apartment building, unless the subjects had to do this only three times a week for six weeks

As expected, VO2peak improved as did his overall fitness. They were also stronger and could produce more power during a maximum cycle test.

  Stairs

Seek Movement

It is no surprise that the sedentary people in this study have improved their cardiorespiratory fitness. To do nothing, to do something in a magical way, and climbing the stairs was enough to drive them out of the sedentary category.

But what about the already active T Nation reader? For some lifters it is easy to leave the conditioning slide. Low repetitions of heavy weights with long rest periods do not just improve ticker health or lung capacity.

I recommend a quick test: the next time you have the opportunity to climb three flights of stairs.

  • Is your heart beating so fast that it's hard to have a conversation?
  • Did it take a while for your heart to calm down?
  • Are you turning a nice shade of magenta?

Then you are out of shape from a general health perspective. Yes, even if you can bench press a lot.

This study reminds us to just look for movement. Skip the short rides on the lifts. Escalators up. Swiffer up the dog hair on the hardwoods as fast as possible. What ever. These exercise snacks lead to a longer life.


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Reference

  1. Elizabeth M. Jenkins, Lea Nicole Nairn, Lauren E. Skelly, Jonathan P. Little, Martin J. Gibala. Do climbing exercises "snacks" increase Cardiorespiratory Fitness? Applied Physiology, Nutrition and Metabolism, 2019; DOI: 10.1139 / apnm-2018-0675

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