The effectiveness of these exercises is proven by science.
Friends, alas, it becomes more and more difficult to avoid physical education :) 10 minutes of sports a day is enough to be in shape.
A team of scientists from the University of Texas Clinical Exercise Physiology Laboratory did a very promising discovery. ) Turns out, you only need 10 minutes of high-intensity interval training - HIIT. And not even every day!
How the study was conducted
The study involved 16 students (including 8 girls), age 23.5 ± 3.4 years. Healthy and physically active. Experiments have been going on for 8 weeks three times a week.
Boys and girls pedaling on exercise bikes - 30 sets of 4 seconds maximum intensity. That is, the pedals had to be turned with all their might, but only 4 seconds. Then rest - 15 seconds in one trial, 30 seconds in another, 45 seconds in the third.
As expected, it turned out that 15 seconds is still not enough for rest, and 45 seconds is just right. With this mode, it was possible to recover well and at the same time maintain an acceptable heart rate during peak load - up to 75% of the maximum.
Although training with 15 second breaks "never got very hard."
By the end of the experiments, all participants increased maximum oxygen consumption, indicating improved endurance with aerobic exercise. The strength and total volume of the pumped blood also increased. This is evidence of improved cardiovascular health.
And the effect can be compared with the effect of "blood doping", when athletes inject their own erythrocytes accumulated earlier for greater endurance.
If you count, then at the limit of possibilities in all cases, the exercises were performed for only 120 seconds. Just 2 minutes of superload.
And what about the elderly?
There is a similar study for untrained participants from 50 to 68 years old. The effectiveness of high-intensity training for skeletal muscle and cardiovascular function was studied.
For 8 weeks, the participants pedaled the bicycle ergonomics for 15 minutes, 3 times a week. Each session included 15 to 30 repetitions of 4-second sprints at the limit.
And here are the results:
For 8 weeks, the muscles of the thigh increased (by 3.7% ± 0.9%), the total muscle mass (1.5% ± 0.4%). Physical performance increased significantly (by 12% on average) and peak oxygen consumption (9.8%).
Of course, before embarking on such a sport, you still need to consult a cardiologist. And listen carefully to your well-being.
Your Doctor Pavlova
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