Mercola. Researchers looking to confirm the benefits of resistance training for cardiovascular fitness found that myocardial function appears to be maintained, and perhaps enhanced, by high intensity resistance training. The results, however, depend on performing the exercises to what is referred to as . While previous research has demonstrated that resistance training improves cardiovascular fitness, this article offers a comprehensive, systematic review of the underlying physiological mechanisms that produce such improvement. It also quantifies the level of intensity needed to optimize results. According to the authors.
The adaptations may include an increase in mitochondrial enzymes, mitochondrial proliferation, phenotypic conversion from type IIx towards type IIa muscle fibers, and vascular remodeling (including capillarization). Resistance training to momentary muscular failure causes sufficient acute stimuli to produce chronic physiological adaptations that enhance cardiovascular fitness. This review appears to be the first to present this conclusion and, therefore, it may help stimulate a changing paradigm addressing the misnomer of 'cardiovascular' exercise as being determined by modality. However, methodological issues result in a certain degree of difficulty in the interpretation.
The result is that such conclusive statements are questionable. The most prevalent methodological issue is that of an inappropriate definition and control of RT intensity. But load should not be misconstrued as intensity, as intensity . For example, previous research has shown that just 1.
The benefit of this is clear; who doesn't want to reap the same results in about a quarter of the time?! So as long as you're doing the exercises at high enough intensity, you can replace hour- long aerobic sessions with either weight training or other modes of high intensity interval training, and reap the same or better results in terms of cardiovascular improvement, in a fraction of the time. In fact, it is reasonable to conclude that modality appears to be of little relevance in producing an improvement in CV fitness since the evidenced indicates that improvement is possible by RT as long as intensity is high.
Measuring heart rate is the method most often used to evaluate intensity in everyday life or to set the level of exercise in physical training. Low, moderate and high levels of exercise intensity, as measured by heart rate, are defined as follows: Low (or Light) is.
Varying Weight Training Intensity Increases Growth Hormone In Women Date: December 4, 2006 Source: American Physiological Society Summary: Women who undertake a long-term weight training program produce more biologically active growth hormone, a. For more information about using super slow weight training as a form of high intensity interval exercise. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you if.
It goes into greater details about the acute biological responses to resistance training, such as its impact on endurance and VO2 response; metabolic- , blood lactate- , molecular- , myocardial- and vascular responses, as well as chronic adaptations. These include metabolic and molecular adaptations, as well as improvements in your myocardial- and vascular function. The latter is thought to be the primary physiological adaptation that has the greatest impact on your cardiovascular fitness. According to the authors. It is also clear that these adaptations are, for the most part, a result of RT at high intensity (i. There is little evidence to support the contention that the myocardium is directly stimulated, and that any subsequent adaptations are promoted within it as a response to intense RT and so it seems unlikely that this is a mechanism involved in improving CV fitness as a result of RT.
However, vascular adaptations, including capillarization, have been shown to occur within the peripheral musculature as a response to RT to failure. They are likely to contribute to the improvement in CV fitness through enhanced local muscular oxygen supply. It would appear that.. We suggest that the key factor in determining physiological adaptations to promote CV fitness is intense muscular contraction. Earlier this year, I interviewed Dr. Doug Mc. Guff on this, as he's a knowledgeable proponent of so- called . Mc. Guff explains this in some detail.
Download Interview Transcript. Personally, I recommend incorporating both super- slow/high- intensity resistance training and other high intensity interval exercises into your fitness regimen, as the variety will help optimize results.
- This study investigated the effects of a high volume 5-wk weight training program and different exer. Effects of Different Weight Training Exercise/Rest Intervals on Strength, Power, and High Intensity Exercise Endurance. Robinson, Joseph M.; Stone, Michael H.
- Can turn virtually any exercise into a high intensity exercise—even weight training. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or.
- High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE).
- METHODS: The oxygen uptake and the heart rate were measured continuously using a portable breath-by-breath exercise system.
- Measuring heart rate is the method most often used to evaluate intensity in everyday life or to set the level of exercise in physical training. Low, moderate and high levels of exercise intensity, as measured by heart rate, are defined as follows: Low (or light) is.
- Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and.
- Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength.
In both cases, as long as you're doing the exercises at maximum intensity, you can reduce the frequency. So if you follow the Super Slow routine Dr. Mc. Guff recommends, your weight training program can be reduced to just one 1. I used to do three weight sessions and three high- intensity Peak Fitness exercises a week but realized that did not give me enough recovery, so I dropped down to two weight sessions and one Peak Fitness a week and that seems to be working for me now. I recommend using a recumbent bicycle or an elliptical machine for your high intensity interval training, although you certainly can use a treadmill, or sprint anywhere outdoors. However, unless you are already an athlete, I would strongly advise against sprinting, as several people I know became injured doing it the first time that way. But since you only recover for 9.
Remember to cool down for a few minutes after your 8th repetition. Unless you work out regularly you will likely need to slowly work your way up to 8 cycles. You can start with 2- 4 and gradually increase to 8, but ideally, you should get to 8 cycles. The magic really starts to happen around repetition number 7 and 8.
If you have a history of heart disease or any concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do it though; it is only a matter of how much time it will take you to build up to the full 8 reps. Aim for a Well- Rounded Fitness Program. While high intensity interval exercises accomplish greater benefits in a fraction of the time compared to slow, endurance- type exercises like jogging, I still recommend incorporating a wide variety of exercises in order to truly optimize your health.
Without variety, your body will quickly adapt. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body. I recommend incorporating the following types of exercise into your program: Interval (Anaerobic) Training: This is when you alternate short bursts of high- intensity exercise with gentle recovery periods. Strength Training: Remember to . For more information about using super slow weight training as a form of high intensity interval exercise, please see my interview with Dr. Doug Mc. Guff. You need enough repetitions to exhaust your muscles.
The weight should be heavy enough that this can be done in fewer than 1. It is also important NOT to exercise the same muscle groups every day.
They need at least two days of rest to recover, repair and rebuild. Core Exercises: Your body has 2. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability. Exercise programs like Pilates and yoga are also great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.
Stretching: My favorite type of stretching is active isolated stretches developed by Aaron Mattes. With Active Isolated Stretching, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.