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Speaking while exercising? Not if you want to get fitter - The Globe and Mail
The Queen’s researchers have a surprisingly simple suggestion, which they tested in a separate experiment: “We also found that prescribing exercise at an intensity where participants could not speak comfortably resulted in consistently high blood lactate responses,” Bonafiglia said.

This approach, known as the Talk Test, involved asking participants to count to 30 at “a regular conversational pace and volume” while cycling. If they could do it comfortably, they were asked to speed up slightly until it began to get difficult.

And that’s pretty much it.

In an age of pervasive fitness technology and self-monitoring, there’s some irony in the triumph of mere conversation as a more sensitive barometer of exercise intensity than the expensive gold-standard laboratory approach. But it’s also a reminder of an unvarnished truth that athletes have always known: To get fitter, you have to work hard, no matter what your wearable tech tells you.
exercise  training  health  humanbody  research 
15 hours ago by Aetles
In a Hurry? Try Express Weight Training - The New York Times
But more interesting and surprising, the strength improvements were essentially the same, no matter how many — or few — sets the men completed.

The men who had stopped after one set gained as much strength as those who had done five sets or three.

The groups likewise showed equivalent improvements in muscular endurance, which was measured by how any times they could repeat a bench press exercise, using a low weight.

Only the size of the men’s muscles differed. Those who had completed five sets per session sported greater muscle mass than those who had done three sets or one.

But they were not noticeably stronger.

These results suggest that “there is a separation between muscular strength and hypertrophy,” or enlargement of the muscle, says Brad Schoenfeld, the director of the human performance program at Lehman College and the study’s lead author.

Your muscles can become as strong as those of someone who is burlier.

You also probably can gain this strength with one set of lifts, he says; five and even three sets were not necessary in this study to improve strength.

What was required was to strain the working muscles to limp exhaustion by the end of each set, he says. In effect, you should be physically unable to complete another repetition at that point, without resting.
Exercise  health  Science 
yesterday by cnk
Preventing Muscle Loss as We Age - The New York Times
Sarcopenia, a decline in skeletal muscle in older people, contributes to loss of independence.
aging  exercise  health 
yesterday by soobrosa
Articles – Jujimufu
Articles – Acrobolix - Added February 03, 2018 at 12:09AM
yesterday by xenocid
Code practice and mentorship for everyone
compsci  development  exercise  learning  programming 
3 days ago by Sandbox.Magician

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