Interval training workout routines are already the exercise chosen for a long time by athletes that are enthusiastic about improving their endurance, cardiovascular system, and all round fitness level. However, in recent times, scientific and medical research has confirmed that this kind of exercise routine can be effective for the everyday individual as well.
Now there is research data to suggest this type of fitness routine benefits others as well. Individuals who do not play sports can use interval training to improve physical fitness and lose weight faster. According to the study results, individuals did not have to work out for several hours every day to achieve positive results and meet their fitness goals. Scientists are still in the early stages of developing theories but early data suggests anyone can benefit from this type of fitness routine. A twenty-minute session has long lasting physiological effects even after the routine is completed.
The Journal of Applied Physiology was among the first of the professional medical journals to publish results from studies focusing on this type of exercise. The test subjects were men and women of college age. The test group rode bicycles in intervals while the control group did moderate exercise with no rest period during the session. The group doing intervals doubled their intensity and endurance compared to the group that exercised continuously. The study lasted just two weeks confirming the efficiency of interval workouts.
Canadian researchers at McMaster University administered a test later with test subjects at the unhealthy end of the spectrum. These individuals were inactive and participated in the test along with older subjects diagnosed with cardiovascular disease. Although the American Heart Association does not recommend strenuous activity for patients with heart disease, researchers still chose subjects from this population. The results showed improved physical fitness and overall health for the subjects who used interval training to exercise.
Most experts would assume the subjects in the cardiovascular disease category would not be capable of handling high intensity physical exercise. This research confirmed the exact opposite is true. Cardiovascular individuals who participated in a moderately paced workout for an extended time period overexerted themselves and a few were unable to finish the program. Short periods of high intensity activity actually protects the heart from working too much. The time to recover between intervals is essential since the heart has time to rest as opposed to the extented period of moderate exercise.
The research behind interval training workout routines has positive benefits to the average individual as well. Whenever your muscles are working, there exists a protein known as myoglobin that provides oxygen to them. This particular protein can only bind a small quantity of oxygen to itself. As a result, when its oxygen stores are depleted, your muscles are strained and cannot perform at their optimal level (not to mention that you begin to burn carbohydrates as opposed to fat!).
The rest period between exercise cycles in an interval routine allows the myoglobin to bind to oxygen in preparation for the next spurt of activity. With enough oxygen, the muscles work at full capacity and the individual achieves a more efficient workout. The cyclical nature of these workouts also boosts the metabolic rate.
A heightened metabolic rate has many positive effects on your body. A 2011 study followed diabetic patients who trained with interval workout routines and the results were positive for them. Individuals experienced more consistent insulin levels after a workout session and their bodies regulated blood sugar levels better. This result continued into the next day and the blood sugar levels behaved normally after eating and enjoying a meal.
Almost any individual will benefit by starting a regular fitness routine incorporating interval training routines. Results from various studies now back up this claim. Regardless of the research results, you should speak to a qualified physician before beginning any new exercise routine to ensure there are no medical problems and to reduce your risk of injury. This training method elevates both metabolic rate and heart rate, which helps the body burn calories and lose excess fat faster. This is also beneficial for toning muscles and improving overall physical fitness.
Now there is research data to suggest this type of fitness routine benefits others as well. Individuals who do not play sports can use interval training to improve physical fitness and lose weight faster. According to the study results, individuals did not have to work out for several hours every day to achieve positive results and meet their fitness goals. Scientists are still in the early stages of developing theories but early data suggests anyone can benefit from this type of fitness routine. A twenty-minute session has long lasting physiological effects even after the routine is completed.
The Journal of Applied Physiology was among the first of the professional medical journals to publish results from studies focusing on this type of exercise. The test subjects were men and women of college age. The test group rode bicycles in intervals while the control group did moderate exercise with no rest period during the session. The group doing intervals doubled their intensity and endurance compared to the group that exercised continuously. The study lasted just two weeks confirming the efficiency of interval workouts.
Canadian researchers at McMaster University administered a test later with test subjects at the unhealthy end of the spectrum. These individuals were inactive and participated in the test along with older subjects diagnosed with cardiovascular disease. Although the American Heart Association does not recommend strenuous activity for patients with heart disease, researchers still chose subjects from this population. The results showed improved physical fitness and overall health for the subjects who used interval training to exercise.
Most experts would assume the subjects in the cardiovascular disease category would not be capable of handling high intensity physical exercise. This research confirmed the exact opposite is true. Cardiovascular individuals who participated in a moderately paced workout for an extended time period overexerted themselves and a few were unable to finish the program. Short periods of high intensity activity actually protects the heart from working too much. The time to recover between intervals is essential since the heart has time to rest as opposed to the extented period of moderate exercise.
The research behind interval training workout routines has positive benefits to the average individual as well. Whenever your muscles are working, there exists a protein known as myoglobin that provides oxygen to them. This particular protein can only bind a small quantity of oxygen to itself. As a result, when its oxygen stores are depleted, your muscles are strained and cannot perform at their optimal level (not to mention that you begin to burn carbohydrates as opposed to fat!).
The rest period between exercise cycles in an interval routine allows the myoglobin to bind to oxygen in preparation for the next spurt of activity. With enough oxygen, the muscles work at full capacity and the individual achieves a more efficient workout. The cyclical nature of these workouts also boosts the metabolic rate.
A heightened metabolic rate has many positive effects on your body. A 2011 study followed diabetic patients who trained with interval workout routines and the results were positive for them. Individuals experienced more consistent insulin levels after a workout session and their bodies regulated blood sugar levels better. This result continued into the next day and the blood sugar levels behaved normally after eating and enjoying a meal.
Almost any individual will benefit by starting a regular fitness routine incorporating interval training routines. Results from various studies now back up this claim. Regardless of the research results, you should speak to a qualified physician before beginning any new exercise routine to ensure there are no medical problems and to reduce your risk of injury. This training method elevates both metabolic rate and heart rate, which helps the body burn calories and lose excess fat faster. This is also beneficial for toning muscles and improving overall physical fitness.
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Learn more about the advantages of including a routine for interval training in your wellness program. You can get more details about working out with intervals and how it can help you achieve your goals today!
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