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jerryking : interval_training   13

The Best Type of Exercise to Burn Fat
Feb. 27, 2019 | The New York Times | By Gretchen Reynolds.

A few minutes of brief, intense exercise may be as effective as much lengthier walks or other moderate workouts for incinerating body fat.... super-short intervals could even, in some cases, burn more fat than a long walk or jog, but the effort involved needs to be arduous......high-intensity interval training, which typically involves a few minutes — or even seconds — of strenuous exertion followed by a period of rest, with the sequence repeated multiple times. Most H.I.I.T. workouts require less than half an hour, from beginning to end (including a warm-up and cool-down), and the strenuous portions of the workout are even briefer......studies show that interval workouts can improve aerobic fitness, blood sugar control, blood pressure and other measures of health and fitness to the same or a greater extent than standard endurance training, such as brisk walking or jogging, even if it lasts two or three times as long....the most common question..... is whether they also will aid in weight control and fat loss....Plan your workouts around your preferences and schedules, he says, and not concerns about which type of exercise might better trim fat.
aerobic  arduous  best_of  cardiovascular  exercise  fat-burning  fitness  high-impact  high-intensity  interval_training  endurance 
february 2019 by jerryking
Is Aerobic Exercise the Key to Successful Aging?
Dec. 12, 2018 | - The New York Times | By Gretchen Reynolds.

Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not have the same effect, the study found, raising interesting questions about how various types of exercise affect us at a microscopic level and whether the differences should perhaps influence how we choose to move.
aerobic  aging  benefits  exercise  fitness  health  interval_training  strength_training 
december 2018 by jerryking
Running Is the Worst Way to Get Fit - Tonic
Nick English

Nov 17 2016

Running is a crappy way to lose fat and an inferior way to boost cardiovascular health, but it's somehow become the most popular exercise on Earth after walking.....It's an incredibly inefficient way to build strength. And as we all know, a strong body is the number one way to prevent injuries, increase metabolism, burn fat, and stay mobile and functional in old age. Folks "do cardio" because they want to burn off their bellies. And running is a bad pick.

"That's usually what the mentality is, that it's a way to get leaner and lose weight, but doing other things outside of running will probably have a better effect at catalyzing that result," he says. Boyce's fat-loss prescription, like that of practically any trainer worth their salt, is compound strength exercises. That means multi-joint movements like the squat, deadlift, overhead press, chin-ups, pull-ups, and push-ups......Studies have consistently shown that weight training and sprinting are more effective than running at targeting belly fat and creating a good hormonal environment for fat loss, meaning better insulin sensitivity, less of the stress hormone cortisol, and more growth hormone and testosterone. ....exercising the heart at a higher intensity is a better way to get the job done. Studies have shown that shorter sessions of anaerobic training, like fast-paced resistance training or sprints, are just as good for heart health as long, drawn-out runs and better at maintaining muscle and increasing aerobic fitness (or VO2 max, if you want to be specific). ...."In many ways, sprinting is safer than running,"....you're going to have more of a fat loss effect from sprinting for the same reasons you get it from weights: You're doing things that require strength, explosiveness, exertion, and intensity, so your muscles are going to have to work a little bit harder, they're going to burn more calories, and you're going to be more metabolic after you finish your workout as well.".....
aerobic  cardiovascular  compound_movements  deadlifts  exercise  fast-paced  fat-burning  fitness  functional_strength  howto  interval_training  high-impact  high-intensity  injury_prevention  metabolic_rate  military_press  pull-ups  running  squats  strength_training 
april 2018 by jerryking
The Best Exercise for Aging Muscles
MARCH 23, 2017 | The New York Times | By GRETCHEN REYNOLDS.

There were some unsurprising differences: The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.

But more unexpected results were found in the biopsied muscle cells. Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters. Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.

Many of these affected genes, especially in the cells of the interval trainers, are believed to influence the ability of mitochondria to produce energy for muscle cells; the subjects who did the interval workouts showed increases in the number and health of their mitochondria — an impact that was particularly pronounced among the older cyclists.

It seems as if the decline in the cellular health of muscles associated with aging was “corrected” with exercise, especially if it was intense,
aging  endurance  exercise  fitness  high-impact  interval_training  strength_training 
april 2017 by jerryking
Which Type of Exercise Is Best for the Brain? - The New York Times
By GRETCHEN REYNOLDS FEBRUARY 17, 2016

For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health......if you currently weight train or exclusively work out with intense intervals, continue. But perhaps also thread in an occasional run or bike ride for the sake of your hippocampal health.
exercise  fitness  health  medical  strength_training  intensity  high-intensity  interval_training  high-impact 
february 2016 by jerryking
A Way to Get Fit and Also Have Fun - The New York Times
By GRETCHEN REYNOLDS JULY 29, 2015

high-intensity interval workouts have a drawback that is seldom acknowledged. Many people don’t like them and soon abandon the program.
interval_training  fitness  exercise  intensity  high-intensity  high-impact 
july 2015 by jerryking
Sprinting is better in the long run - The Globe and Mail
MARGARET WEBB
Special to The Globe and Mail
Published Wednesday, Mar. 05 2014
exercise  running  fitness  interval_training  aging  intensity 
may 2014 by jerryking
Sprinting is better in the long run - The Globe and Mail
MARGARET WEBB

Special to The Globe and Mail

Published Wednesday, Mar. 05 2014
exercise  running  fitness  interval_training 
march 2014 by jerryking
What's Your Workout: Killer Pull-Ups, Brutal Sprints and a Nap for Ski Champ Kikkan Randall - WSJ.com
May 14, 2012 | WSJ |By MATTHEW FUTTERMAN.

Kikkan Randall's regimen is a brutal, six- (sometimes seven) day-a-week mix of roller skiing, biking, running and strength training. Pull-ups are a fairly unpleasant experience for most humans, but the ones Ms. Randall does resemble a form of medieval torture. She straps on a belt with a chain dangling from it and attaches a 60-pound weight to it. Or she'll pull herself up with such power that she is able to clap her hands above the bar and then grab it to slowly lower herself. Eight is her record.

The Workout
Ms. Randall does two workouts each day.....distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between......After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.

That's where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She'll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she'll swing legs back and forth in front of her face like windshield wipers. "Just as I start to get good at something, my trainer figures out something to add to make it harder," she says.
abdominals  calisthenics  core_stability  exercise  fitness  functional_strength  interval_training  pull-ups  strength_training 
may 2012 by jerryking
Staying a Step Ahead of Aging - New York Times
January 31, 2008 | New York Times | By GINA KOLATA. “Train
hard and train often". Do things like regular interval training,
repeatedly going all out, easing up, then going all out again. These
workouts train your body to increase its oxygen consumption by allowing
you to maintain an intense effort. When you have to choose between hard
and often, choose hard.
training  exercise  running  Gina_Kolata  aging  fitness  interval_training  intensity  high-intensity 
april 2009 by jerryking

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